Berry Chia Pudding

Name: Berry Chia Pudding
Prep time: 20 min
Total time: 4 h 20 min
Yield: 4
Ingredients: ☐ 8 oz (227g) low-carb berries,; ☐ ¼ cup (48g) granulated allulose; ☐ ¼ cup (60ml) water; ☐ a pinch of salt; ☐ 6.75 oz (200ml) canned full-fat coconut milk; ☐ ½ cup (120ml) soy or pea milk; ☐ ½ cup (80g) chia seeds

Prep Time 20 mins Cool/Rest Time 4 hrs Total Time 4 hrs 20 mins

4.5g net carbs

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Author: Heather Varaleau Meal & Course: Breakfast, Desserts, Snacks

Difficulty: Intermediate Servings: 4 Calories: 225 Beast Season: Summer, Suitable throughout the year Dietary Tags:

Soy-Free

Gluten-Free

Nut-Free

Oil-Free

Description

A creamy chia pudding made with coconut milk and your choice of strawberries, raspberries, blackberries, or a combination of berries. Enjoy it on its own or add yogurt, extra fruit, seeds, coconut, cacao nibs, or other favorite toppings.

Yield: 4 servings of ¾ cup (180g) each, totaling 3 cups (720g)

Prep Time: 20 minutes | Rest Time: 3 to 4 hours

Equipment Required: stove top or microwave (optional)

Storage: refrigerated for up to 3 days.

Ingredients

☐ 8 oz (227g) low-carb berries, ( mashed (i.e. blackberries, raspberries, or strawberries))
☐ ¼ cup (48g) granulated allulose (or equivalent in sweetener of choice Ⓠ)
☐ ¼ cup (60ml) water
☐ a pinch of salt ((equal to half a ⅛ tsp))
☐ 6.75 oz (200ml) canned full-fat coconut milk ((half of a 13.5 fl oz [400ml] can))
☐ ½ cup (120ml) soy or pea milk ((unsweetened))
☐ ½ cup (80g) chia seeds

Instructions

Put the mashed berries, water, sweetener, and salt in a small saucepan. Bring to a simmer on medium-low heat, reduce heat to low, cover with a well-fitted lid, and simmer for 5 minutes. Check that it doesn't bubble over.

If you prefer your berries raw or wish not to use the stovetop you can omit the water and just use the mashed berries. Note that the chia seeds will take longer to fully plump up without the heat of the hot berries.
Remove the berries from the heat and whisk in the milks. Slowly add in the chia seeds while whisking.
Whisk periodically for about 5 minutes to prevent chia seeds from clumping in the bottom of the pan.
Cover and refrigerate for roughly 3 to 4 hours until cooled and set.
Divide into 4 servings and enjoy cold or at room temperature. Top as desired.

Topping Ideas: low-carb yogurt (some yogurts may be sugar-free but contain a lot of starch, making them higher in carbs), additional low-carb fruit, chopped nuts or seeds (not cashews), unsweetened shredded coconut, nut or seed butter, and vegan keto chocoloate chips (e.g. ChocZero Dark) or cacao nibs.

Used to Make This Recipe

Great for Guacamole

Mini Masher Check it Out
Scratch-Resistant

Non-Stick Pots & Pans Check Them Out
Mixing Power

Metal Whisks Check Them Out
Accurate

Kitchen Scale Check It Out
Easy to Store

Measuring Cups Check Them Out
Small Measurements

Mini Measuring Spoons Check Them Out

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Nutrition Facts

Servings 4

Serving Size ¾ cup (180g)

Amount Per Serving
Calories 225kcal

% Daily Value *
Total Fat 15g24%
Total Carbohydrate 27g9%
Dietary Fiber 10.5g42%
Protein 7g15%

Allulose 12g
Net Carbs 4.5g

* Total Carbs - (Fiber + Allulose + Sugar Alcohols) = Net Carbs

Notes

Fresh or frozen berries can be used, but for some unfathomable reason, national nutritional data shows frozen berries to be higher in net carbs. Macros for this recipe are calculated with fresh fruit.
It's common to see blueberries portrayed as low in carbs, but they actually have about twice as many net carbs as the berries I've mentioned here, and are in fact higher in carbs than many other fruits that are touted as not keto friendly. If made with blueberries, a servings of this pudding would have 8.5g net carbs. That said, adding a few blueberries here and there in balance with other low-carb foods is certainly possible on a keto diet.
Some or all of this sweetener could be replaced with some sugar-free berry-flavored drink mix/squeeze/drops to enhance the berry flavor.
Using an alternative milk will likely reduce the amount of protein in the pudding. Be careful of higher carb plant-based milks. Oat milk tends to be quite high in carbs. Choosing fortified plant-based milks can help you meet your daily vitamin and mineral requirements.
In the photo, as a topping, I've used Alpro No Sugars Plain soy yogurt, which is high in protein and has no net carbs. Alpro products are available in the UK/EU, but unfortunately not in North America.
Excessive chia consumption can cause digestive distress. If unsure of your tolerance, I'd suggest a 2-serving limit of this pudding. In addition, this pudding is quite high in calories for a small portion of food. If enjoying it as part of a full meal, I'd suggest pairing it with some bulkier food items so you're not left feeling hungry.

Keywords: keto berry chia pudding, berry chia pudding, low carb chia pudding, strawberry chia pudding, raspberry chia pudding, blackberry chia pudding, coconut milk chia pudding, low carb berry breakfast, chia seed pudding, berry chia seed pudding, keto chia pudding, sugar free chia pudding, vegan chia pudding, low carb breakfast

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Frequently Asked Questions

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Are the macros the same if I make it with blackberries, raspberries, or strawberries?

The calories and macros are slightly different for each. The nutritional facts table shows an average. Here is each berry on its own:

Why aren't blueberries listed as a low-carb berry option?

It's common to see blueberries portrayed as low in carbs, but they actually have about twice as many net carbs as the berries I've mentioned here, and are in fact higher in carbs than many other fruits that are touted as not keto friendly. If made with blueberries, a servings of this pudding would have 8.5g net carbs. That said, adding a few blueberries here and there in balance with other low carb foods is certainly possible on a keto diet.

Can I make this chia pudding lower in fat/calories?

Yes. To make this chia pudding lower in fat/calories you can replace some, or all, of the coconut milk with additional soy/pea milk. Note that this will produce a less creamy textured pudding. To compensate, you could mix in some low-carb plant-based yogurt. Replacing half of the coconut milk with soy/pea milk reduces the calories per serving to about 210. Replacing all of the coconut milk reduces the calories to 175. The protein in the pudding will aslo increase slightly.

How can I make this chia pudding fruitier without adding carbs?

Some or all of this sweetener could be replaced with some sugar-free berry-flavored drink mix/squeeze/drops to enhance the berry flavor.

Can I use frozen berries in this chia pudding?

Yes, fresh or frozen berries can be used. However, for some unfathomable reason, national nutritional data shows frozen berries to be higher in net carbs. Do with that information what you will. Macros for this recipe are calculated with fresh berries.

What topping have you used in the picture?

In the photo, I've used Alpro No Sugars Plain soy yogurt, which is high in protein and has no net carbs. Alpro products are available in the UK/EU, but unfortunately not in North America.

Can I use a different type of plant-based milk?

Yes. However, using an alternative milk will likely reduce the amount of protein in the pudding. Be careful of higher carb plant-based milks. Oat milk tends to be quite high in carbs. Choosing fortified plant-based milks can help you meet your daily vitamin and mineral requirements.

What do you mean by sweetener of choice? What sweeteners are keto-friendly?

I'm referring to your preferred net carb-free sweetener. My first choice of sweetener is granulated allulose because it is the most similar in taste and behavior to sugar. But allulose isn't available everywhere. Other granulated options are erythritol, an erythritol blend, or xylitol. Pure low-bulk/highly-concentrated options are pure monk fruit or pure stevia. For these, you will have to look at your packaging and adjust the quantity needed for the recipe. For simplicity, you can assume that the amount of allulose I've listed is equivalent to sugar. Sucralose or another artificial sweetener is also an option.

What data is used to calculate the calories and macros?

When available, I typically use NCCDB data in Cronometer to calculate calories and macros. There are a few items that I choose to use label or custom data for instead, despite the availability of NCCDB data. This is usually because I've found that the label data differs substantially and consistently for these foods. In this recipe, I have used label/custom data for the coconut milk (Aroy-D) and chia seeds (Bob's Red Mill). Be aware that both NCCDB and label data change over time and so what I've given here may have changed since the recipe was first published.

The calorie and macro numbers on your recipes seem oddly uniform. Why is that?

Counting calories and macros can negatively affect mental health by being time-consuming and by creating an obsession with inconsequential levels of detail. In an effort to mitigate this, numbers are rounded. In most cases, numbers equal to or greater than 10g are rounded to the nearest whole number (e.g. 10g, 11g, 12g, etc.) and numbers below 10g are rounded to the nearest 0.5g (0.5g, 1g, 1.5g ... 9g, 9.5g). Any numbers below 0.5g are given as is (e.g. 0.1g, 0.2g, etc.). Calories are rounded to the nearest multiple of 5.