In the pre-keto/low carb days oatmeal was a quick go to breakfast food. It was fast to make, tasted great and filled me up. Of course a short time later I would end up feeling tired and sluggish when the carb crash kicked in.
These days I prefer something a whole lot lower in carbs but want it to be just as tasty and filling. I thought any type of oatmeal like food would be a thing of the past.
And then I discovered chia seeds!
Chia seeds create a gel when mixed with liquids. They are the perfect way to create a deliciously creamy low carb pudding and it makes a great faux oatmeal substitute as well!
The chia seeds add a bit of bite so it reminds me of oatmeal or a thick tapioca type pudding. This is a basic vanilla but there are many flavor combinations possible especially once you start adding your favorite mix ins.
Vanilla Chia Pudding
While I used Bob’s Red Mill Chia Seed
, which are dark, there is also a white chia seed that is available as well. The difference between the two is the color. The lighter colored seeds blend into the pudding and aren’t as noticeable in color.
Once you have your base recipe down you can easily mix things up a bit. Add your favorite low carb fruit to your chia pudding. I found some freeze dried strawberries at the store and topped my pudding with some of those as well as some hazelnuts. They added a bit of crunch and sweetness to the pudding without adding lots of carbs.
Top your pudding with sliced almonds, favorite chopped nuts, a bit of sugar free chocolate, dried coconut flakes, some low carb fruits and more.
When it comes to choosing a yogurt for your pudding go with one that has a higher fat content. Fage Total is available with 5% fat. There are also other full fat yogurts out there that can be used. Avoid the low fat/no fat variety as these are much higher in carbs.
Nutritional Information:
These numbers will vary based on the type of almond milk used and the type of yogurt. The nutritional information below includes sliced almonds. If you add other items to your chia pudding remember to include nutritional information for those items in the total:
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Calories: 233
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Fat: 13 grams
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Total Carbs: 21 grams
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Fiber: 10 grams
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Sugar Alcohols: 9 grams
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Net Carbs: 2 grams
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Protein: 8 grams
Basic Vanilla Chia Pudding Recipe
This faux pudding can be eaten for dessert or it would make a great breakfast. Use sliced almonds, your favorite chopped nuts or unsweetened coconut as a topping.
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Servings: 4
Calories: 233kcal
Ingredients
- 2 cups unsweetened or vanilla almond milk
- 1/2 cup full fat Greek yogurt
- 2 tablespoons Swerve or your favorite no calorie sweetener
- 1 teaspoon vanilla extract
- 1/2 cup chia seeds
- 4 tablespoons sliced almonds
Instructions
- In a bowl whisk together the almond milk, yogurt, Swerve and the vanilla extract.
- Stir in the chia seeds, cover and place in the refrigerator for 30 minutes.
- Remove from the refrigerator and stir well to evenly distribute the chia seeds.
- Cover and refrigerate at least 4 hours or over night.
- To serve: divide the mixture between 4 bowls or glasses. Top each serving with a tablespoon of sliced almonds.
Nutrition
Serving: 1g | Calories: 233kcal | Carbohydrates: 21g | Protein: 8g | Fat: 13g | Sodium: 90mg | Fiber: 10g
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