Easy Overnight KETO Chia Pudding

There are many choices when it comes to making overnight oats. Some include things like chocolate, chia seeds, almonds, cranberries, or more. All of these add a nice variety to your quick and easy meal. But what if you wanted to make something that was not only delicious but also nutritious? What if you were looking for something that could be done in a hurry?

This you-go-girl recipe is jam-packed with chia seeds, nuts, and superfoods, making it the perfect way to get your greens in for the day. Chia seeds are rich in fiber, omega-3s, and all kinds of great nutrients, and almonds are one of the best sources of healthy fats around. This recipe is a winning combo of health-boosting superfoods, and it’s the perfect thing to whip up for breakfast or snack time on the go.

This keto chia pudding is the perfect breakfast, snack or dessert that won’t leave you hungry! It’s super easy and super good. Not only is it low carb, it’s also high in fiber, protein, fat, and healthy fats. There are no grain-based carbs in this recipe, and  it’s super high in antioxidants too, so it will keep you feeling full for hours. Plus, this recipe is super easy to make and it’s ready in under 10 minutes.

Keto chia pudding is a delicious breakfast or after-dinner treat!

clear glass of chia pudding with strawberries and a spoon in

A 5 minute recipe that is simple to prepare.

This low-carb chia seed pudding is simple to prepare since all you have to do is combine a few ingredients and put it aside. Max, this recipe will only take you five minutes to prepare, giving you more time to get things done throughout your hectic day! Because of its quick prep time and portability, overnight chia pudding will become your new go-to breakfast.

Chia Seeds Have a Lot of Health Benefits

Chia seeds are a fascinating little seed, and when I say tiny, I mean little! These tiny seeds are high in fiber, with 10 grams in only two teaspoons (or one ounce). They’re also high in minerals like manganese (30%), magnesium (30%), phosphorus (27%), and calcium (18%), all while being low in calories.

Chia seeds are a fascinating little seed, and when I say tiny, I mean little! These tiny seeds are high in fiber, with 10 grams in only two teaspoons (or one ounce). They’re also high in minerals like manganese (30%), magnesium (30%), phosphorus (27%), and calcium (18%), all while being low in calories.

Another advantage of chia seeds is that they are gluten-free and rich in fiber, with fiber accounting for almost all of the carbohydrates in the seed. Fiber lowers the glycemic load of meals, bringing the net carbohydrates per serving of this chia pudding down from 9 to 1.

There’s no need to create keto chia pudding since the chia seeds made it for you! Use ground chia seeds and flax seeds to make a more full and fibrous chia pudding.

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Is Chia Pudding a Weight-Loss Food?

For anybody wanting to reduce weight, this chia seed pudding dish is a fantastic quick keto breakfast option. It has no gluten and is high in fiber.

Fiber has been proven to help with weight reduction by keeping you fuller for longer periods of time. This works because fiber, unlike simple carbohydrates, takes a long time to digest. This may help you lose weight and feel better by promoting regularity and fullness.

Is it necessary for me to wait overnight?

There’s a reason this is an overnight chia pudding recipe. With little effort, leaving it overnight makes it extremely thick and creamy.

There is, however, an alternative if you just need chia pudding right now. You may use chia seeds that have been ground or just combine all of the ingredients in a food processor. The hard outer shell of the chia seed will be broken, allowing it to gel more quickly.

If you enjoy the flavor and fiber of chia pudding but don’t want seeds in your teeth, blending this low carb chia pudding is a wonderful option. Nothing is more embarrassing than going into a major meeting with your mouth full of chia seeds!

Recipe for Dairy-Free Chia Pudding Keto

Because we utilize a fiber-rich foundation and no additional sugar, our keto chia pudding has a low net carb count. Sugar may be found in items you wouldn’t expect to find it in. If you don’t check ahead of time, products like almond milk and coconut milk may be high in sugar.

For this recipe, use unsweetened almond milk or any other unsweetened nut milk of your choosing. It will maintain you in ketosis with just 1-2 net carbohydrates.

While heavy cream may be used in this recipe, we recommend avoiding it since it makes the chia pudding excessively thick and calorie-dense. We don’t suggest eating a straight cup of heavy cream since you wouldn’t drink it!

We’ve also discovered that consuming too much dairy may lead to increased inflammation and a halt in weight reduction, so we aim to avoid it whenever feasible.

Another Nut Free & Dairy Free Option

This dish may be made with a variety of ingredients other than heavy cream and almond milk. Almond milk is a wonderful beginning milk, but it isn’t really a choice for people who have a nut allergy. Instead, consider:

  • Coconut Milk– In chia pudding, canned coconut milk works well in lieu of almond milk. Just keep in mind that canned full fat coconut milk is much thicker, so you’ll only need 3 tablespoons and the rest of the 1 cup will be water.
  • Carton Coconut Milk– This is the coconut milk that most closely resembles almond milk. It’s low carb if you buy it unsweetened, which is typically the case with almond milk.

Overhead shot of finished chia pudding

Making Sugar-Free Chia Pudding

The most essential thing to remember while making sugar-free chia pudding is to use a low-carb sweetener.

We’ll go through everything you need to know about sugar-free sweeteners, but if you want more specialized keto sweetener knowledge, check out our blog article on the Best Sugar Substitutions on Keto.

How to Choose a Keto Sweetener

The kind of sweetener you use is determined by the degree of sweetness you want to attain.

  • Erythritol– This is going to be one of the most cost-effective sugar-free sweeteners available. It’s not quite as sweet as sugar, but some companies, such as Swerve, provide erythritol as a 1:1 sugar substitute.
  • Stevia– The other sugar-free sweetener we often use is liquid stevia. It produces a sweet drop with a high concentration that isn’t a sugar alcohol. In keto recipes, we suggest using it in combination with erythritol.
  • Allulose is a recent keto sweetener that may be used in keto dessert recipes. It’s not quite as sweet as sugar, but it has no effect on blood glucose levels, which is its major selling feature. It costs a bit more than the others, but it tastes just as good.

If you want a sweeter keto chia pudding, use stevia or erythritol to add a little sweetness.

You may need to add a bit more or a little less sweetener depending on the sweetener you choose to get the desired sweetness ratios. To discover the right sweetener ratio for you, see our sweetener guide.

Gluten-Free Pudding with Chia Seeds!

Because keto is a low-inflammation diet, all keto dishes should be gluten-free. This isn’t the case with our keto chia pudding recipe!

By substituting 100% gluten-free chia seeds for oats, we avoid the gluten and additional carbohydrates. They thicken naturally as a result of the soluble fiber within. There’s no need to use any gums or emulsifiers.

Variations on the Chia Pudding Keto

If you like chia seeds, but are looking for new and exciting ways to utilize them, go no further. There are a few modifications to this dish that you may attempt to create even more wonderful breakfasts.

  • Chocolate Chia Pudding– Get your sweet fix in the morning while being low carb with chocolate chia pudding. To get the foundation back to the proper consistency, add 1-2 teaspoons unsweetened cocoa powder and an additional splash of almond milk.
  • Peanut Butter or Almond Butter– Adding peanut butter or almond butter to chia seed pudding may make it extra rich and tasty. If you want, you may top it with almond butter instead of mixing it in.
  • Vanilla Extract– Using a little amount of vanilla extract to enhance the vanilla taste without significantly increasing the carb count is a great way to go.
  • Fruit– On a keto diet, a berry-filled chia pudding is a wonderful fast and simple treat. To create a light and creamy dessert, mash it in or top it with fresh berries.

All of these modifications will change the macros, so make sure you account for them. Cocoa powder, for example, can actually enhance the fiber content of your meal, so don’t be scared to make it extremely chocolaty!

A Recipe with 4 Net Carbs

This low carb chia pudding dish has just four net carbohydrates per serving. We were able to reduce the carbohydrates from 9 to 4 with soluble fiber thanks to all of the fiber in chia seeds!

Keto Chia Pudding: How to Make It


All you’ll need is a single mason jar and a whisk to get started. You may make this in a Tupperware container, but we like mason jars since they are simple to grab and go.


Chia seeds, almond milk, and liquid stevia are required to create this chia seed pudding. To create a creamy keto friendly pudding, make sure your milk of choice is unsweetened.

Any of your favorite toppings, such as fruit or coconut, may be added to this dish.

Ingredients to make chia seed pudding

How to Make Keto Chia Pudding

In a mason jar, mix all of the ingredients to create chia seed pudding.

Almond milk added into glass

Mix the chia seed mixture with a whisk or fork. Milk should be equally applied to all chia seeds. Allow the mixture to rest for at least one night before serving chilled.

Adding stevia into the chia puddding

Chia Pudding Storage

This creamy keto chia pudding should be stored in the same mason jar it was made in. It’s simple to store and will keep for up to a week in the refrigerator.

Covering and storing chia seed pudding

Is Chia Seed Pudding Freezable?

While chia seed pudding may be frozen, the texture may alter. If you prefer the jelly-like texture, prepare a large quantity and store it in the freezer. If not, just prepare a fresh batch and omit the freezing. Preparation time for at least a single serving size is just 5 minutes!

Making Chia Pudding: Tips & Tricks

Having trouble with your chia pudding recipes? Each recipe is unique, but we’ve compiled a list of the most frequent mistakes and how to correct them:

  1. Chia Seeds Didn’t Set– Chia seeds that are older have a tendency to not set properly. If this occurs to you, just mix the chia pudding again and wait 30 minutes.
  2. I Tried This Recipe and Wasn’t a Big Fan of the Texture– Chia seeds have a unique texture that appeals to a wide range of individuals, not just those on a low-carb diet. If the texture isn’t to your liking, try this recipe mixed.
  3. I Don’t Have Time to Wait– The blender will once again be your best buddy! Your breakfast will be ready in seconds if you pulse this recipe a few times.

Keto Breakfasts Made Simple

Do you want more breakfast ideas than this low-carb chia pudding? Take a look at some of our favorite sweet and savory breakfast recipes, such as:

  • Keto Breakfast Sandwiches Made Simple — A wonderful low-carb biscuit packed with egg, cheese, and bacon is not to be missed. It’s both tasty and, I suppose, healthy…
  • Sweet Keto Egg Loaf– This dish is a keto-friendly version of French toast. It’s sweet and cinnamon-y without the added sugar or carbohydrates. The greatest thing is that each serving has just 1 gram of carbohydrates!
  • Classic Keto Waffles at Their Finest– Waffles that are soft and fluffy, ideal for drizzling with sugar-free, keto-friendly syrup. To create your ideal stack, arrange them anyway you like. Everything from peanut butter to dark chocolate chips is a hit with us!

Check out the breakfast area of our website for even more keto breakfast ideas. It’s jam-packed with all of your favorite keto morning items, including cereal!

Chia Seed Pudding

This keto chia seed pudding is great for breakfast, lunch, or dinner. It’s sweet and light, and it’s even better with a little fruit added on top.

If you’re usually rushed in the morning, consider setting aside five minutes the night before a hectic day to do something for yourself. We guarantee you won’t be sorry for devoting an additional five minutes to a delicious breakfast!

If you’re usually rushed in the morning, consider setting aside five minutes the night before a hectic day to do something for yourself. We guarantee you won’t be sorry for devoting an additional five minutes to a delicious breakfast!

overnight chia pudding in glass cup with spoon on white napkin

Vertical shot of the finished chia pudding

Keto Chia Pudding

The ideal morning or after-dinner treat is creamy overnight chia pudding!

5 minutes in total

1 serving

Serving size (calories) 242kcal

Time to prepare: 5 minutes

Time to cook: 0 minutes


  • Combine the chia seeds and milk in a container or dish. Mix thoroughly.

  • Refrigerate the jar or bowl overnight, covered.

  • To taste, adjust the sweetener and add the flavour of your choosing. To obtain the required consistency, add additional milk.

  • Serve with the toppings of your choice. Strawberries and coconut flakes were our choice.


4 net carbs (strawberries and coconut not included in nutrition calculation) Chia pudding may be kept in an airtight jar in the refrigerator for up to a week without toppings. If using canned coconut milk, add just 3 tablespoons and leave the remaining 1 cup to water.

Nutritional Information

Keto Chia Pudding

Per Serving Amount

242 calories 144 calories from fat

daily value in percent*

25 percent fat (16g)

1g5 percent saturated fat

1 gram of trans fat

Sodium 332mg (14% sodium)

Potassium (173mg/5% potassium)

Carbohydrates account for 19% of the total.

60 percent fiber (15 g)

1 gram 1% sugar

8 grams of protein (16%)

Vitamin A (23IU/mL) is a kind of vitamin that is found in

One milligram of vitamin C is one percent of the body’s total vitamin C.

57 percent calcium (568mg)

3 milligrams of iron = 17%

* Percent Daily Values (%DV) are calculated using a 2000-calorie diet.

Breakfast, Dessert, and Snack


Keto chia seed pudding is a term used to describe a dessert made with chia seeds.

Psst! Did you make this?Tag us on Instagram!We love seeing what you’ve made! Tag us on Instagram at @keto.connect or leave a comment & rating below.

So, you’ve heard of KETO? You know that this diet is the latest fad? You are wondering if it’s actually worth it? Well, I’m here to tell you that it is worth it! Perfect for those who are dieting or just wanting to lose some weight, this easy recipe for KETO Chia Pudding is super tasty and easy to make.. Read more about keto chia pudding heavy cream and let us know what you think.

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Frequently Asked Questions

Can you have chia seeds on keto?

Yes, you can have chia seeds on keto.

Can I eat chia seed pudding at night?

Yes, you can.

Is Chia Pudding good for weight loss?

Chia Pudding is not good for weight loss.

Related Tags

This article broadly covered the following related topics:

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