Keto Golden Milk Chocolate Breakfast Jars

These healthy keto-friendly parfaits made with creamy chocolate and golden milk layers are the perfect low-carb breakfast or dessert.

The original Keto Golden Milk is a beverage made with coconut milk or any nut milk, and spices like turmeric, cinnamon, vanilla, ginger and pepper. You can serve it hot or as Iced Golden Milk Latte.

Turmeric and curcumin is what gives this treat its beautiful yellow colored layer. Turmeric is used in curry powder but is certainly not limited to savoury dishes. It's a powerful adaptogen and just like ginseng, green tea, maca or ashwagandha, it has several health benefits including anti-oxidant and anti-aging effects. Turmeric can reduce inflammation and help prevent against heart disease.

Chia seeds are a good source of vitamins, minerals and fibre. They are low in net carbs and will keep your blood sugar levels healthy and your appetite under control.

The best part? This keto treat can be made without any sweeteners, so if you avoid all low-carb sweeteners, even natural options such as stevia and erythritol, these jars are the perfect treat for your ketogenic living.

Optionally, you can add a few tablespoons of grass-fed collagen or MCT oil. While collagen will provide a healthy source of protein that will help you stay full for longer, MCT oil will give you a quick source of energy.

Step-by-step

1. Prepare the golden milk chia layer. In a bowl whisk the almond milk with the turmeric, cinnamon, vanilla, ginger and black pepper. Add 1-2 tablespoons of powdered Erythritol or a few drops of stevia (or skip the sweetener if desired).

2. Add the chia seeds and let them bloom in the golden milk for 20-30 minutes (or overnight in the fridge). Stir once or twice to combine.

   

3. Optionally, you can stir in some grass-fed collagen powder and/or MCT oil.

   

4. Use a spoon and divide the chia mixture between 2 jars (if serving for breakfast), or up to 4 jars (if serving them as a dessert).

5. Scoop the coconut cream into a bowl (only the thick, creamy part).

   

6. Add cacao powder, almond milk and 1-2 tablespoons of powdered Erythritol or a few drops of stevia (or skip the sweetener if desired). Mix to combine.

   

7. Scoop the creamy chocolate layer on top of the golden milk chia layer. Optionally, dust with more cacao powder or cinnamon. Enjoy immediately or store in the fridge for up to 3 days.

   

Recipe

Keto Golden Milk Chocolate Breakfast Jars

★★★★☆4.5 (135 ratings)

Healthy low-carb breakfast jars made with delicious layers of creamy chocolate and chia seeds infused with ...

Hands on

10m

Overall

40m

Servings

2

7.4 g

Net carbs

8.3 g

Protein

38.8 g

Fat

417

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

US + metricMetricUS

PrintPinRate

Ingredients makes 2 servings

• Golden milk layer:
• 1 cup unsweetened almond milk or cashew milk (240 ml/ 8 fl oz)
• ¹/₄ tsp turmeric powder
• ¹/₄ tsp cinnamon
• ¹/₄ tsp vanilla powder
• ¹/₈ tsp ginger powder
• ¹/₈ tsp black pepper (significantly improves absorption of turmeric)
• 4 tbsp whole chia seeds (32 g/ 1.1 oz)
• 1-2 tbsp powdered Erythritol or Swerve or 5-10 drops liquid stevia
• Optional: 1-2 tbsp grass-fed collagen powder and 1-2 tbsp MCT oil
• Chocolate layer:
• ³/₄ cup coconut cream (180 g/ 6.4 oz) - you can make your own
• 3 tbsp unsweetened almond milk or cashew milk (45 ml)
• 2 tbsp cacao powder or Dutch process cacao powder (10 g/ 0.3
• 1-2 tbsp powdered Erythritol or Swerve or 5-10 drops liquid stevia
• Optional: more cacao powder or cinnamon for dusting

• Note

  Low-carb sweetener in this recipe can be omitted or used to taste. Instead of coconut cream you can use mascarpone cheese or whipped cream.

Instructions

1. Prepare the golden milk chia layer. In a bowl whisk the almond milk with the turmeric, cinnamon, vanilla, ginger and black pepper. Add 1-2 tablespoons of powdered Erythritol or a few drops of stevia (or skip the sweetener if desired).

2. Add the chia seeds and let them bloom in the golden milk for 20-30 minutes (or overnight in the fridge). Stir once or twice to combine.

3. Optionally, you can stir in some grass-fed collagen powder and/or MCT oil.

4. Use a spoon and divide the chia mixture between 2 jars (if serving for breakfast), or up to 4 jars (if serving them as a dessert).

5. Scoop the coconut cream into a bowl (only the thick, creamy part).

6. Add cacao powder, almond milk and 1-2 tablespoons of powdered Erythritol or a few drops of stevia (or skip the sweetener if desired). Mix to combine.

7. Scoop the creamy chocolate layer on top of the golden milk chia layer. Optionally, dust with more cacao powder or cinnamon. Enjoy immediately or store in the fridge for up to 3 days.

Nutrition per serving

Carbs 7%Protein 8%Fat 85% of calories

Net carbs

7.4 g

Total carbs

27.3 g

Fiber

10.3 g

Sugars

0.8 g

Protein

8.3 g

Fat

38.8 g

Saturated fat

28.8 g

Calories

417 kcal

Sodium

79 mg · 3.45% RDA

Magnesium

70 mg · 17.4% RDA

Potassium

631 mg · 31.6% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Almond milk natural (unsweetened)	0.5 g	0.6 g	1.4 g	17
Turmeric, spices (dried, ground)	0.2 g	0 g	0 g	1
Cinnamon, spices	0.1 g	0 g	0 g	1
Vanilla powder, dried (from vanilla beans, vanilla pods)	0.1 g	0 g	0 g	2
Ginger (ground, dried), spices	0.1 g	0 g	0 g	0
Pepper, black, spices	0.1 g	0 g	0 g	0
Chia seeds	0.8 g	3.2 g	5.1 g	82
Erythritol (natural low-carb sweetener)	0.3 g	0 g	0 g	1
Coconut cream, creamed coconut milk (organic, unsweetened)	4 g	3.3 g	31.2 g	297
Almond milk natural (unsweetened)	0.1 g	0.1 g	0.3 g	3
Cocoa powder, raw (cacao)	1.1 g	1.1 g	0.7 g	12
Erythritol (natural low-carb sweetener)	0.3 g	0 g	0 g	1
Total	7.4 g	8.3 g	38.8 g	417

• Gluten free
• Dairy free
• Egg free
• Nightshade free
• Pork free
• Avocado free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian
• Vegan