American · dessert, breakfast

Keto Chocolate Chia Seed Pudding

Keto Chocolate Chia Seed Pudding — from Low Carb Recipes with Jennifer's cooking video Watch how it’s made · 3:33

Video by Low Carb Recipes with Jennifer on YouTube · Open on YouTube

10 minMakes 4 × 1 bowl (¼ batch)276 kcal a portion
  • Keto (3.8 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Chia seeds, cream and cocoa sweetened with erythritol: about 4 g net carbs and 9 g fibre a bowl with no added sugar, so it fills you up without a sugar spike.

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Ingredients 8

Method

Tap a time to watch that step in the video.

  1. Pour ¾ cup water and ¾ cup heavy cream into a saucepan over medium-high heat. 0:44
  2. Add the cocoa powder, powdered sweetener, cinnamon, salt, vanilla and chia seeds. 0:56
  3. Cook for about 5 minutes, whisking all the time so nothing catches, until the chia swells and the pudding is thick. Stir in a splash of water if you like it thinner. 1:25
  4. Divide between 4 bowls and eat warm, or chill for the week. Top with a few berries or whipped cream if you like. 2:30

Tip. Keeps in the fridge for breakfast meal prep; you can also soak it overnight instead of cooking, as the cook notes. Sugar-free maple-style syrup can replace the Swerve.

The method is a summary in our words — the video shows every step.

One portion, 1 bowl (¼ batch), gives you 1 of 4

Energy276 kcal1,150 kJ
Protein5.4 g11% of a day
Fibre9.2 g33% of a day
Carbohydrate13 g3.8 g net · 1.4 g sugars5% of a day
Fat24 g11 g saturated30% of a day
Sodium260 mg11% of a day

Where the energy comes from one serve

  • Net carbs 6%
  • Protein 9%
  • Fat 85%

Fits keto: 3.8 g net carbs a serve, with 85% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High276%

4.4 g a serve, mostly from chia seeds (97%). 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.

Selenium High27%

15 µg a serve, mostly from chia seeds (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Magnesium High23%

96 mg a serve, mostly from chia seeds (84%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A High20%

184 µg a serve, mostly from heavy cream (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Calcium Source14%

187 mg a serve, mostly from chia seeds (81%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron Source13%

2.3 mg a serve, mostly from chia seeds (82%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc Source12%

1.4 mg a serve, mostly from chia seeds (81%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Show the other 8
Potassium4%

180 mg a serve, mostly from chia seeds (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin E4%

0.6 mg a serve, mostly from heavy cream (78%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate4%

14 µg a serve, mostly from chia seeds (82%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B124%

0.1 µg a serve, mostly from heavy cream (100%). 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.

Vitamin C1%

0.7 mg a serve, mostly from chia seeds (58%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D1%

0.3 µg a serve, mostly from heavy cream (100%). 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 K1%

1.6 µg a serve, mostly from heavy cream (91%). 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.

Vitamin B61%

0 mg a serve, mostly from heavy cream (80%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

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 Low Carb Recipes with Jennifer; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.