Sweetener-Free Raspberry Chia Pudding
Martina Slajerova- Ready in 30m
- 4.2 g net carbs
- 223 kcal
- Serves 4
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Chia pudding is perfect for the ketogenic diet. It's high in healthy fats and will keep hunger at bay. This recipe is based on my Strawberry Breakfast "Pudding" — one of the many recipes in the KetoDiet App. When I first made it I was surprised how filling it was and I ended reducing the serving size!
Whole or Ground Chia Seeds?
When making chia pudding, I prefer whole seeds but you can use either. I also used whole chia seeds in my keto oatmeal, cereal, granola, chia jams and smoothies.
Ground chia seeds will add a more distinctive (some may perceive it as slightly bitter) flavour and are better in baked goods like keto tortillas, pizza crust, muffins, breadsticks or croutons.
This meal is relatively high in total carbs and low in net carbs. If you are not sure whether to focus on net or total carbs, check out this post: Total Carbs or Net Carbs: What Really Counts?
Step-by-step
Place the coconut milk, water and raspberries into a blender and pulse until blended. Reserve a few raspberries for topping.
The best coconut milk I've tried is Aroy-D. It contains no guar gum and has no aftertaste, it's only made with Thai coconut and water. Unlike most canned coconut milk products it does not solidify in the fridge and is perfect for making chia seed pudding without making it too thick.
Mix the chia seeds, raspberry milk, vanilla and optionally add sweetener.
Let it sit for at least 25-30 minutes, ideally overnight in the fridge. Then, spoon into serving glasses.
Serve with the reserved raspberries and store in the fridge for up to 3 days.
Recipe
Sweetener-Free Raspberry Chia Pudding
★★★★★4.6Missing oatmeal? This low-carb and sweetener-free chia pudding is a delicious breakfast option for busy days!
- Hands on
- 5m
- Overall
- 30m
- Servings
- 4
- 4.2 g
- Net carbs
- 5.5 g
- Protein
- 18.2 g
- Fat
- 223
- kcal
Ingredients makes 4 servings
Instructions
Place the coconut milk, water and raspberries into a blender and pulse until blended. Reserve a few raspberries for topping.
The best coconut milk I've tried is Aroy-D. It contains no guar gum and has no aftertaste, it's only made with Thai coconut and water. Unlike most canned coconut milk products it does not solidify in the fridge and is perfect for making chia seed pudding without making it too thick.
Mix the chia seeds, raspberry milk, vanilla and optionally add sweetener.
Let it sit for at least 25-30 minutes, ideally overnight in the fridge. Then, spoon into serving glasses.
Serve with the reserved raspberries and store in the fridge for up to 3 days.
Nutrition per serving, about ⅔ cup/150 g/ 5.3 oz
Carbs 8%Protein 11%Fat 81% of calories
- Net carbs
- 4.2 g
- Total carbs
- 12 g
- Fiber
- 7.7 g
- Sugars
- 1.7 g
- Protein
- 5.5 g
- Fat
- 18.2 g
- Saturated fat
- 11.3 g
- Calories
- 223 kcal
- Sodium
- 12 mg · 0.53% RDA
- Magnesium
- 35 mg · 8.67% RDA
- Potassium
- 213 mg · 10.6% EMR
Nutrition by ingredient
| Per about 2/3 cup/150 g/ 5.3 oz | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Coconut milk (full-fat, unsweetened) | 1.6 g | 1.1 g | 12.1 g | 111 |
| Water, still | 0 g | 0 g | 0 g | 0 |
| Raspberries, frozen (unsweetened) | 1.6 g | 0.5 g | 0.1 g | 12 |
| Chia seeds | 1 g | 3.8 g | 6.1 g | 97 |
| Vanilla powder, dried (from vanilla beans, vanilla pods) | 0.1 g | 0 g | 0 g | 3 |
| Total | 4.2 g | 5.5 g | 18.2 g | 223 |
Serving size about 2/3 cup/150 g/ 5.3 oz
- Gluten free
- Dairy free
- Egg free
- Nut free
- Nightshade free
- Pork free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Low FODMAP
- Vegetarian
- Vegan
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Comments & ratings (21)
I am not able to find Aroy-D coconut milk without shipping it, which may be an option but I rather do my shopping in store. All of the alternate options of coconut milk I can find include guar gum. I have read that this is ok on the keto diet but was wondering what the change in the recipe would be. I assume that it would just make it thicker in which case I would just use a bit more almond milk?
Hi Molly, you can definitely use any other coconut milk, just make sue to shake it well. Most typed of canned coconut milk get very thick once refrigerated so it's always better to use liquid coconut milk. Just make sure to check the list of ingredients as some types of coconut milk contain soy or oat milk too. Guar gum is not an issue unless you have an intolerance but it does make coconut milk thick, especially once refrigerated. And I agree, if it had guar gum, you can make it runnier by using less coconut milk and more almond milk. I hope this helps!
Just made this but only had frozen strawberries so gave it a shot. Tasted good but something was missing so I added a tsp of banana extract, BINGO! Strawberry banana chia pudding! SO YUMMY!!!!!
Sounds like a great combo!
Can you recommend any more breakfast recipes as I’m allergic to eggs and starting to go Keto I’m just starting to add meat . Thanks
Hi Kathy, you can use the filtering tool in my recipes (select "breakfast" and "egg-free"): Recipes I hope this helps!
A refreshing change and perfect for a Picnic or car trip. Super easy to makeand satisfying.
I made this for the first time yesterday, my first attempt at Chia pudding. but on taking it out the fridge this morning to serve up myself a portion for breakfast it was solid like ice cream! I used D'Aroy coconut milk as suggested. Any recommendations on what happened or how to fix it? Thanks.
Hi Vicky, if it's too thick, you can add a few tablespoons of water. I suppose it needed more liquids - maybe you used more chia seeds? Was is canned Aroy-D (tends to contain more fat) or carton Aroy-D?
I am new to the Kato diet, and came across your recipe whilst browsing. I've just popped my mix into the fridge ready for tomorrow morning. I am so looking forward to trying it.
Thanks!
Thank you, I hope you like it! 😊
I'll definitely make it again.It was delicious. My husband and I will definitely be eating this again soon! Maybe with some sliced banana and granola. Yum.
Thank you!
What can I use instead of the coconut milk? Allergies.. I also thank you for the tip on when ground chia can be used. I don't mind the whole seeds, but I wanted to take something as a dessert when I go to friends for dinner.
Thanks,
DonnaL
Hi Donna, you could use any nut or seed milk (that will result in less fat per serving) or even heavy whipping cream (HWC has more fat than coconut milk so you could use just 1/2 cup cream and add 1/2 cup water).
Im going to try cacao nibs in with the raspberries. Mmmmm
Sounds like a great addition! 😊
I made the chia pudding with strawberries, since that's what I had in the house. I did not sweeten it, as I'm trying to avoid anything that could trigger sugar cravings. It took me a few spoonfuls to get used to the texture, but I really enjoyed it! It's a great after-dinner treat, or breakfast. Thanks for the recipe!
Thank you! You could try ground chia seeds but I wouldn't recommend that - they add a slight bitter taste. Ground chia seeds work well in cacao/chocolate pudding, while whole chia seeds are better with delicate flavours such as vanilla, lemon or berries.
What is responsible for the potassium value?
Hi Elena, sorry, that was a typo - I fixed it now.