Because pecans and Brazil nuts are especially low in net carbs, the nut-free version with sunflower seeds is slightly higher in carbs. Macros for the nut-free version: 2465 calories | 11g protein | 21g fat | 3g net carbs (per serving).

Yes. You could replace some, or all, of the coconut milk with 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 255. Replacing all of the coconut milk reduces the calories to 235. Another option is to omit the pecans. This would reduce the calories per serving to 230.

Yes, you can replace the coconut milk with a plant-based cream, or a combination of plant-based cream and plant-based milk. The fat in plant-based creams varies from about 14-35%. I have calculated the macros here with a coconut milk that has 18.5% fat.

Yes, but 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. Be careful with cashew milks as well. Check your labels.

Yes, another nut can be used in place of pecans and Brazil nuts. Using an equal weight (34g), about ¼ cup, of walnuts, almonds, or hazelnuts will slightly reduce the calories/fat and slightly increase the protein and net carbs. The impact to macros is minimal.

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.

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), hemp hearts (Manitoba Harvest), 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.

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.