American · dessert
Keto Rice Pudding Made with Chia Seeds
Video by Keto Connect on YouTube · Open on YouTube
- Keto (3.2 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Chia seeds stand in for rice and it's sweetened with stevia and erythritol, so a ramekin has about 3 g net carbs and no added sugar but all the cinnamon-nutmeg flavour.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Heat the oven to 190°C (375°F) and grease three 10 cm (4-inch) ramekins. Whisk the cream, coconut milk, cinnamon, nutmeg, vanilla, stevia and erythritol together in a bowl. 0:33
- Grind the chia seeds in a coffee grinder (optional, for a smoother texture), whisk them in and leave for 7–10 minutes until thick. 2:05
- Whisk in the 3 egg yolks. 2:41
- Divide between the ramekins and bake for 40–45 minutes, until set and starting to brown on top. 2:52
- Cool for 10 minutes, then chill for 1–2 hours — like rice pudding, it's best served cold. 3:26
Tip. Flax or almond milk can replace the coconut milk, as the cook says. Add a few chopped nuts if you like (raisins would add sugar). Covered leftovers keep in the fridge for up to 3 days.
The method is a summary in our words — the video shows every step.
One portion (1 ramekin) gives you 1 of 3
Where the energy comes from one serve
- Net carbs 5%
- Protein 9%
- Fat 86%
Fits keto: 3.2 g net carbs a serve, with 86% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High142%
2.3 g a serve, mostly from chia seeds (94%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A High32%
292 µg a serve, mostly from heavy cream (56%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium High32%
17 µg a serve, mostly from egg yolks (55%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 Source18%
0.4 µg a serve, mostly from egg yolks (81%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium Source13%
165 mg a serve, mostly from chia seeds (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium Source11%
45 mg a serve, mostly from chia seeds (90%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 9
Iron9%
1.6 mg a serve, mostly from chia seeds (56%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc9%
1 mg a serve, mostly from chia seeds (53%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate8%
32 µg a serve, mostly from egg yolks (77%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D6%
1.2 µg a serve, mostly from egg yolks (78%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin E6%
0.9 mg a serve, mostly from egg yolks (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B64%
0.1 mg a serve, mostly from egg yolks (81%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium3%
130 mg a serve, mostly from chia seeds (39%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C1%
0.5 mg a serve, mostly from heavy cream (53%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K1%
1.7 µg a serve, mostly from heavy cream (76%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Keto Connect; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.