Keto Chia Pudding – How It’s Made?

by Jerald Dyson
keto chia pudding

Keto Chia Pudding: Chia Seeds are grown in Mexico, and they are full of protein. These seeds are also rich in Omega-3 fatty acids, fiber, antioxidants, and other essential minerals. Chia seeds are part of many recipes and can also be used to make pudding.

In this article, we will discuss recipes for Keto Chia Pudding and emphasize whether Chia seeds are keto-friendly or not?

Are Chia Seeds Keto?

Most nuts are usually rich in carbs and sugar. However, Chia seeds are rich in fiber, protein, and fat and will not kick you off Ketosis. Adding chia seeds to your keto diet will give you a much-needed energy boost. Chia seed pudding is recommended to be made with MCT oil, chia seeds, and coconut milk (full fat).

keto chia pudding

Keto Chia Pudding Recipe

Nutrient Facts

  • Calories: 510
  • Fat: Eighteen grams
  • Sodium: 74 mg
  • Potassium: 115.5 mg
  • Sugar: 4.5 grams
  • Protein: 10.3 grams
  • Net Carbs: 7.9 grams


  • Chia Seeds: ¼ cup
  • Milk: ½ cup
  • Whipped Cream: ½ cup
  • Cocoa Powder: 1 ½ tbsp.
  • Stevia (Granulated): Two tbsp.
  • Peanut Butter: Two tbsp.
  • Vanilla Extract (Optional): Three to five drops
  • Berries, whipped cream, mint leaves, and sugar-free chocolate shavings (for garnish)


  • In a bowl (medium-sized), add cocoa powder, Stevia, vanilla extract, peanut butter, cream, and milk. Whisk the ingredients well, and ensure that the mixture has no lumps.
  • Next, add the chia seeds to the bowl, mix well.
  • Then divide the mixture by pouring it into glasses.
  • Place the glasses in the fridge for thirty minutes or overnight.
  • Once the pudding is set, garnish with the ingredients mentioned above.

Overnight Keto And Paleo Chia Pudding Recipe

Nutrient Facts

  • Calories: 151kcal
  • Protein: Five grams
  • Carbohydrates: 12.5 grams
  • Fat: Ten grams
  • Potassium: 97 mg
  • Sodium: 328 mg
  • Fiber: Eleven grams
  • Calcium: 451 mg
  • Iron: 1.9 mg


  • Plant-based milk (Almond, Coconut, or Macadamia): One cup
  • Chia Seeds: Two tbsp.
  • Vanilla Stevia or other Sweeteners: To taste
  • Toppings of choice (optional)


  • Mix Chia seeds with milk of your choice, cover it, and store it in the fridge overnight.
  • To reach consistency, you can add more liquid to the pudding (optional).
  • Sweeten the pudding with your preferred sweetener.
  • Serve the pudding with your preferred toppings.
  • Put the pudding in an airtight container and refrigerate it.
  • The pudding will last for a week in the fridge.
keto chia pudding

Vanilla Seed Keto Chai Pudding Recipe

Nutrient Facts

  • Calories: 288
  • Protein: Four grams
  • Fat: 27 grams
  • Fiber: Four grams
  • Carbohydrates: Eight grams
  • Potassium: 204 mg
  • Sugar: Zero grams
  • Vitamin A: 435IU
  • Iron: Three mg
  • Calcium: 119 mg
  • Cholesterol: Forty mg
  • Net Carbs: Four grams
  • Serving: 0.5 cup


  • Heavy Cream: ½ cup
  • Almond Milk (unsweetened) or Coconut Milk (Full fat): One cup
  • Salt: 1/8 tsp.
  • Stevia or any other low-carb sweetener: Four packets
  • Chia Seeds: ½ cup
  • Vanilla Extract: Two tsp.


  • Take a bowl (medium-sized) and add all the ingredients.
  • Whisk all the ingredients well.
  • Let the mixture sit for a few minutes, then whisk again.
  • Cover the bowl and place it in the fridge.
  • Don’t take the pudding out of the fridge until it thickens.

Other Seeds And Nuts Allowed On The Keto Diet


An Ounce Of Pecan Contains The Following Nutrients:

keto chia pudding
  • Calories: 196
  • Protein: Three grams
  • Fiber: Three grams
  • Carbohydrates: Four grams
  • Net Carbs: One gram
  • Fat: Twenty grams

Keto chia pudding: Pecans are a variety of tree nuts that help reduce insulin levels. A study that lasted a month and was conducted on 26 adults concluded that consuming 1.5 ounces of Pecan per day can reduce insulin levels and improve insulin sensitivity.

Pecans are also rich in fat and are low in carbohydrates. You can eat Pecans along with chicken and fish. 

Brazil Nuts

An Ounce Of Brazil Nuts Contains The Following Nutrients:

  • Calories: 185
  • Protein: Four grams
  • Carbohydrates: Three grams
  • Fat: Nineteen grams
  • Fiber: Two grams
  • Net Carbs: One gram

Brazil nuts contain selenium, a mineral that can improve several body functions, such as protein synthesis and reproduction. Some studies point to Keto dieters having a selenium deficiency. However, that deficiency can be cured by consuming just one Brazil nut a day.

Due to the high content of selenium, it is recommended to keep the consumption of Brazil nuts low, as it can have negative health effects.

Macadamia Nuts

An Ounce Of Macadamia Nuts Contains The Following Nutrients:

keto chia pudding
  • Calories: 204
  • Protein: Two grams
  • Carbohydrates: Four grams
  • Fat: 21 grams
  • Fiber: Two grams
  • Net Carbs: Two grams

Macadamia nuts come from Australia; they have high-fat content and easily fit in the Keto diet. A four-week study conducted on seventeen men revealed that those who gained 15 % of their calories from Macadamia nuts experienced a 5.3 % reduction in their cholesterol levels. 

Flax Seeds

An Ounce Of Flax Seeds Contains The Following Nutrients:

  • Calories: 131
  • Protein: Six grams
  • Carbohydrates: Nine grams
  • Fiber: Eight grams
  • Fat: Nine grams
  • Net Carbs: One gram

Keto chia pudding: Flax seeds are rich in Omega-3 fats and fiber. These seeds are also beneficial for heart health and blood pressure. In a study conducted on hundred individuals that lasted six month, showed that the participants experience a reduction in their blood pressure levels after eating a gram of Flaxseed meal.


keto chia pudding

An Ounce Of Walnuts Contains The Following Nutrients:

  • Calories: 185
  • Protein: Four grams
  • Carbohydrates: Four grams
  • Fiber: Two grams
  • Net Carbs: Two grams

Walnuts are a popular variety of tree nuts and are common worldwide. These nuts are rich in fat and can reduce the risks of heat-related illnesses. Six-month-long research was conducted on hundred people who followed a low-calorie diet, and 15 % of their calorie intake was walnuts. The end result was a decrease in blood pressure and cholesterol levels. 

Sunflower Seeds

An Ounce Of Sunflower Seeds Contains The Following Nutrients:

  • Calories: 164
  • Protein: Six grams
  • Fat: Fourteen grams
  • Fiber: Two grams
  • Carbohydrates: Six grams
  • Net Carbs: Four grams

Sunflower seeds are packed with high-fat content and have several health benefits. Sunflower seeds are high in Vitamin E, antioxidants, Phenolic acid, and flavonoids. These nutrients have anti-inflammatory and anti-diabetic properties.

Sunflower seeds can be eaten, used as a topping, or turned into a salad.

Hemp Seeds

An Ounce Of Hemp Seeds Contains The Following Nutrients:

  • Calories: 155
  • Protein: Nine grams
  • Fat: Fourteen grams
  • Carbohydrates: Two grams
  • Fiber: One gram
  • Net Carbs: One gram

Hemp seeds, also known as hemp hearts, are seeds of the Cannabis Sativa plant. These seeds are excellent sources of healthy fats and plant-based proteins.  Some studies state that hemp seeds can lead to a decrease in blood pressure levels.

These seeds are rich in linoleic acid, a variety of fat. Evidence suggests that this type of fat can protect against neurodegenerative diseases and Alzheimer’s in animals. 

Sesame Seeds

An Ounce Of Sesame Seeds Contains The Following Nutrients:

  • Calories: 160
  • Fat: Thirteen grams
  • Protein: Five grams
  • Carbohydrates: Seven grams
  • Fiber: Five grams
  • Net Carb: Two grams

Sesame seeds are popular worldwide and are an ingredient for several recipes. These seeds are high in fat and low in carbs. Sesame seeds are rich in lignans, an antioxidant that has anti-inflammatory properties.

Keto chia pudding: Research conducted on Sesame seeds found that they reduce chronic inflammation. Chronic inflammation is a serious condition, as it can lead to cancer and heart illnesses.  

Types Of Keto Diets

keto chia pudding

Cyclical Keto Diet (CKD)

Keto chia pudding: People who follow the CKD version of the Ketogenic diet only maintain the regime five to six days a week. For a day or two every week, they take a high intake of carbohydrates. These days are known as ‘loading days, and they consume carb-rich foods. 

However, you should be cautious, as CKD is usually followed along with intensive workouts. If you are not working out and doing CKD, then soon, your Ketosis will end. 

Targeted Keto Diet (TKD)

The TKD diet also works in conjunction with exercise and workouts. An hour before or after their working outs, people that follow TKD are allowed a carb intake of twenty to fifty grams. 

Keto Vs. Vegan Diet – A Comparison

A vegan diet eliminates all animal-related products, while the Keto diet does not allow the consumption of carbohydrates.  In the vegan diet, there aren’t any restrictions on macronutrients and calories.  The Keto diet will reduce your carb intake to put your body on Ketosis.

Generally speaking, there aren’t a whole lot of food groups that the Keto diet eliminates. 80 % of your calories should come from healthy fats when you’re following the Keto diet. 15 to 20 % of the calories should be protein, and carbohydrates should make up 5 % of the total calories. 

On the other hand, a vegan diet is usually chosen for ethical, nutritional, and some cases, religious purposes. Evidence suggests that the Keto diet is more efficient at cutting down weight and treating other illnesses such as type-2 diabetes.


In this article, we discussed what Chia Seed pudding is and how to make it at home. We have shared three delicious Chia seed recipes that you can try. We also discussed whether keto chia pudding is keto-friendly or not.

Apart from Chia seeds, there are many seeds and nuts permitted on the Keto diet; we also discussed those. Towards the end of the article, we made a short comparison on Keto and Vegan diets. 

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