Looking for a healthy snack that’s low carb and high in fiber? My Keto Chia Pudding for One is the answer.
Keto Chia Pudding for One
Yes, it turns out the chia pet we all remember from back in the day was not just a cute clay display with super silly sprouts.
Chia is an amazing seed, full of fiber and other nutritional superpowers.
Sugar Free Pudding with Chia
I created this sugar free pudding with chia recipe, along with my Chocolate Chip Cookie for One so that my darling friend Deb would have convenient single serve foods.
Deb has gone on a high protein, low carb diet and is in search of fiber for regularity as are so many of us who are over 50.
I hope you love this healthy, creamy low carb dessert as much as we do!
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Keto Chia Pudding for One
Ingredients
- 1 tablespoon organic chia seeds
- pinch salt
- 1 cup water, hot off the boil
- 2 tablespoons coconut milk
- 5 drops vanilla stevia
Instructions
- Place chia seeds and salt in a one-pint mason jar
- Rest mason jar on a kitchen towel
- Pour water over chia seeds and stir with a fork
- Let chia-water mixture sit at room temperature 4 hours to overnight
- Add coconut milk and stevia to mixture
- Place lid on mason jar and shake vigorously
- Serve
Chia Seeds in Water
Soaking chia seeds in water brings out the soluble fiber and makes great chia water.
All you need to do to make chia water is drop a sprinkling of chia seeds, around one-half teaspoon, into a quart of water.
It’s a great way to get a bit of soluble fiber in your water and to rehydrate.
| Fiber Content | Calories | Carbs | Fiber | Net Carbs | Protein | Fat |
| Chia Seeds (2 T) | 142 | 12g | 9g | 3g | 4g | 8g |
| Brown Flax Meal (2 T) | 151 | 8g | 8g | 0g | 5g | 12g |
| Blueberries (1 cup) | 129 | 33g | 5g | 28g | 1g | 0g |
| Broccoli (1 cup) | 31 | 6g | 2g | 4g | 2g | 0g |
Chia Seed Nutrition
As you can see in the table above, chia seeds are the winner when it comes to abundant, healthy fiber.
Do Chia Seeds Make You Poop
I’m often asked do chia seeds make you poop? For me, when soaked in hot water with a dash of salt, they get things moving.
| Keto Chia Pudding | Calories | Carbs | Fiber | Net Carbs | Protein | Fat |
| Chia Seeds | 36 | 3g | 2g | 1g | 1g | 2g |
| Coconut Milk | 53 | 1g | 0g | 1g | 0g | 6g |
| Total | 89 | 4g | 2g | 2g | 1g | 8g |
Keto Chia Pudding Nutrition
And this Keto Chia Pudding recipe can get things moving as well. Above is the nutrition info for this healthy vegan recipe.
Chia Seeds for Weight Loss
Consuming chia seeds can create a feeling of fullness and satiation that can lead to weight loss, and chia can also be great for constipation relief.
Is Too Much Fiber Bad
But watch out! The biggest problem with fiber is when it’s consumed without enough water.
When it’s not properly hydrated, the fiber doesn’t fully expand and bulk up, so that when it gets into your digestive system it sticks to your colon and acts as concrete.
This has the opposite of the desired effect, as it constipates instead of activating a sluggish digestive system.
How Long to Soak Chia Seeds
I like to soak chia seeds in boiling hot water for at least 4 hours to allow them to soften and be easily digestible.
Chia Seed Recipes
Every now and then, I like to throw chia seeds and their soaking water into my Bone Broth Smoothie made with Kettle and Fire Bone Broth.
This makes a super delicious chia seed smoothie. Below are a few other of my favorite chia seed recipes:
Do Chia Seeds Go Bad
If you’re wondering, do chia seeds go bad, you’ll be happy to know that when properly stored in a sealed container in the freezer, they can last for up to a year.
Coconut Milk Chia Pudding
Are chia seeds a regular part of your diet? You can easily incorporate them with this coconut milk chia pudding recipe for one featured above.
Leave a comment and let me know your favorite way to consume chia!
This post is an oldie but goodie from the archives. I first shared this Keto Chia Pudding for One recipe in 2023.
Muhammad Farhan says
Keto chia pudding is not only delicious but also packed with health benefits. Chia seeds are a great source of fiber, healthy fats, and plant-based protein. They also contain essential nutrients like omega-3 fatty acids and antioxidants.
This keto-friendly dessert offers a creamy and satisfying texture, similar to traditional pudding, while keeping the net carb count low. It can be enjoyed as a quick and easy breakfast option, a snack, or even as a guilt-free dessert.
With its versatility and nutrient profile, keto chia pudding is a fantastic addition to a ketogenic diet, providing a satisfying and healthy treat that aligns with low-carb lifestyle goals.
Elana says
Thanks Muhammad!
Alex S says
Hi Elana! Super cool recipe! I was just curious to know what the texture was like for this.
Elana says
Alex, it’s very slippery.
Michael L Mehr says
Hi Elena,
I use a tbsp of cocoa powder to make it chocolate. Divine!
I use a healthy scoop of chia (about 6 tbsp) and about a cup of water.
I’ve bought powdered coconut milk, and I use powdered sweetener too, so the entire prep is dry chia seeds and powders that I can mix thoroughly before I add the boiling water.
These amounts give me about 35-40g of fiber which I have as my daily dose in the morning. It’s been working pretty well for me at age 69. Thank you for the tip about proper hydration, though. I’ll be sure to keep up the water throughout the day.
Should I be using more water in the morning cup, too? I’ll try it out.
Elana says
Michael, that sounds delicious! Feel free to experiment with more water :-)
K D says
Almost every morning I eat oatmeal with oat bran, 14 grams of chia seeds, ground flax seeds, and blueberries. The need to consume a lot of fiber runs in my family and this is a good start to the day for this almost-65 year old.
Elana says
Thanks KD!
Melissa says
Questions:
Is the jar to remain uncovered while its contents are soaking?
Why put the jar on a kitchen towel? Can it not be put directly on counter surface?
Thank you, Elana!
Elana says
Melissa, to prevent it from breaking.