Global · breakfast

Coconut Chia Pudding with Blueberries

Name: Coconut Chia Pudding with Blueberries
Total time: 65 min
Cuisine: Global
Ingredients: 1/2 cup unsweetened almond milk; 2 tbsp chia seeds; 1/4 tsp ground cinnamon; 1/2 tsp vanilla extract; 1 tbsp sugar-free sweetener (allulose, erythritol or monk fruit); 3 tbsp coconut cream; a handful of fresh or frozen blueberries, to serve; a few pecans, to serve

Coconut Chia Pudding with Blueberries — from Low Carb Love's cooking video

Watch how it’s made · 12:44

Video by Low Carb Love on YouTube · Open on YouTube

65 minServes 1383 kcal a serve

Keto (9.8 g net carbs a serve)
Vegan
Gluten-free ingredients

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

Chia seeds and coconut cream make it rich in fibre (about 12 g) and plant omega-3 fats, with no added sugar, so a full bowl with berries and pecans stays under 10 g net carbs.

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Ingredients 8

1/2 cup unsweetened almond milk
2 tbsp chia seeds
1/4 tsp ground cinnamon
1/2 tsp vanilla extract
1 tbsp sugar-free sweetener (allulose, erythritol or monk fruit)
3 tbsp coconut cream
a handful of fresh or frozen blueberries, to serve
a few pecans, to serve

Method

Tap a time to watch that step in the video.

Pour the almond milk into a jar or container with a lid, then add the chia seeds, cinnamon, vanilla and sweetener. 3:58
Add the coconut cream, close the lid and shake well until everything is mixed. 4:52
Refrigerate for at least an hour, or overnight, until thick and set. 5:28
Top with blueberries and pecans and serve. 6:01

Tip. Make several jars at once for the week. The video also shows a strawberry and a chocolate–peanut butter version using the same base.

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

One serve gives you 1 of 1

Energy383 kcal1,600 kJ

Protein7.5 g15% of a day

Fibre12 g43% of a day

Carbohydrate22 g9.8 g net · 6.2 g sugars8% of a day

Fat32 g15 g saturated41% of a day

Sodium90 mg4% of a day

Where the energy comes from one serve

Net carbs 11%
Protein 8%
Fat 81%

Fits keto: 9.8 g net carbs a serve, with 81% 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.

Calcium High30%

392 mg a serve, mostly from unsweetened almond milk (56%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Selenium High30%

17 µg a serve, mostly from chia seeds (79%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Magnesium High27%

115 mg a serve, mostly from chia seeds (70%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E High26%

3.9 mg a serve, mostly from unsweetened almond milk (86%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Iron High20%

3.7 mg a serve, mostly from chia seeds (51%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc High20%

2.2 mg a serve, mostly from chia seeds (50%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Show the other 8

Potassium9%

400 mg a serve, mostly from coconut cream (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin K7%

8.3 µg a serve, mostly from fresh or frozen blueberries (93%). 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.

Folate7%

28 µg a serve, mostly from chia seeds (42%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin C6%

5.7 mg a serve, mostly from fresh or frozen blueberries (69%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D6%

1.2 µg a serve, mostly from unsweetened almond milk (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 B64%

0.1 mg a serve, mostly from coconut cream (35%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin A0%

2.3 µg a serve, mostly from fresh or frozen blueberries (52%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B120%

0 µg a serve. 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.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Low Carb Love; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.