Keto Chia Pudding with Coconut Milk and Berries
Chia seeds are tiny swelling grains packed with fiber and omega-3 fatty acids. Soaked in coconut milk, they develop a pudding-like texture overnight, with no sugar and no flour. A handful of raspberries and chopped almonds turns it into a sweet, very filling keto breakfast. Per serving: 4 g net carbs, 26 g fat, 9 g fiber.
Key facts at a glance
- Active time: approx. 5 minutes, plus 6 hours soaking.
- Approx. 4 g net carbs, 26 g fat, 9 g fiber per serving.
- Ingredients: chia seeds, coconut milk, vanilla, erythritol, berries, almonds.
- Make-ahead friendly: ideal for meal prep.
Ingredients
One serving is intended as a filling breakfast.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| chia seeds | - | |||
| unsweetened coconut milk | min. 8% fat | |||
| min. 8% fat | ||||
| erythritol | - | |||
| ground vanilla | pinch | |||
| pinch | ||||
| raspberries | - | |||
| chopped almonds | - | |||
Preparation
Put 25 g chia seeds, 150 ml unsweetened coconut milk (canned, or the unsweetened carton version with at least 8% fat), 1 tsp erythritol and a pinch of vanilla into a glass. Stir vigorously with a spoon, wait five minutes, then stir again: this prevents clumping. Cover and let soak in the fridge for at least six hours, ideally overnight. Before serving, top with 50 g raspberries and 10 g chopped almonds.
Why chia pudding fits a keto diet
Per 100 g, chia seeds contain around 31 g fat, 17 g protein and 42 g carbohydrates, of which roughly 34 g are fiber. That leaves only 8 g net carbs per 100 g. At 25 g per serving, that works out to just 2 g net carbs. Coconut milk (8 to 18% fat) adds extra fat with almost no sugar. Raspberries, at 4 to 5 g net carbs per 100 g, are among the most keto-friendly berries.
Source: USDA FoodData Central – Seeds, chia seeds, dried , USDA FoodData Central – Raspberries, raw
How to vary the chia pudding
Instead of coconut milk you can use unsweetened almond or macadamia drinks. Keep in mind that almond milk has less fat, so the pudding turns out leaner. For a chocolate version, stir in 1 tsp baking cocoa. Flavorings: cinnamon, tonka bean, cardamom or a few shavings of lemon zest. Topping alternatives: blackberries (5 g net carbs per 100 g), strawberries (5.5 g per 100 g) or a tablespoon of coconut flakes. If you prefer it nuttier, swap the almonds for walnuts or pecans. Watch out for store-bought granola toppings: most are heavily sweetened.
Tips for foolproof chia pudding
- Stir again after 5 minutes, otherwise the chia seeds clump together at the bottom.
- Let it soak for at least 4 hours, ideally overnight.
- Too thick? Loosen with a splash of coconut milk. Too thin? Add 1 tsp more chia seeds and let it swell for another 30 minutes.
- Taste for sweetness only at the end: vanilla and berries already bring plenty of flavor.
- The pudding keeps for 3 days in the fridge: perfect meal prep for three breakfasts.
Nutrition values
| Nutrient | Per serving | Keto context |
|---|---|---|
| Calories | approx. 320 kcal | Filling breakfast. |
| Filling breakfast. | ||
| Fat | approx. 26 g | From coconut milk, chia, almonds. |
| From coconut milk, chia, almonds. | ||
| Net carbs | approx. 4 g | Low thanks to fiber. |
| Low thanks to fiber. | ||
| Fiber | approx. 9 g | Very high. |
| Very high. | ||
| Protein | approx. 7 g | Moderate. |
| Moderate. | ||
| Salt | approx. 0.1 g | Very low. |
| Very low. | ||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
How many chia seeds per day are okay?
EFSA considers up to 25 g of chia seeds per day safe. More is not advisable, as the swelling effect in the stomach can become uncomfortable. Drink plenty of water!
Can I use frozen berries?
Yes, frozen raspberries or blackberries work just as well. Thaw them in the fridge beforehand, otherwise the pudding turns watery.
How does coconut milk differ from coconut drink?
Canned coconut milk contains 8 to 22% fat. "Coconut drink" from the chilled section is heavily diluted (often under 2% fat) and sometimes sweetened: not keto-friendly if it contains sugar.