Keto peanut butter chia pudding - a nutritious, make-ahead breakfast or dessert loaded with fiber, that keeps you feeling full for hours!
I know not everyone is fond of chia pudding, and some even find its texture weird. But don't knock it till you try it! You have to know how to prepare it properly, and you can make tweaks to achieve the taste you desire.
The beauty of chia seeds is that they have no taste and will soak in the flavor of the liquid they are immersed in. The addition of peanut butter in this chia pudding gives a pleasant, nutty flavor that is just out of this world!
This is one of those recipes that check all boxes no matter the kind of diet you are on. It's low carb, gluten-free, dairy-free, sugar-free, paleo, vegan, and vegetarian!
Can chia seeds cause digestive issues?
Chia seeds contain a lot of soluble fiber, which draws in a lot of water and swells in the stomach. They can absorb about 15-20 percent of their weight in water!
Since chia seeds are basically fiber, you get full really quickly. But if you eat a lot of it, it can cause digestive issues.
About 2-3 tablespoons a day is safe, but if you experience any discomfort after eating this pudding, you can cut the chia seeds used by half.
Don't forget to drink a lot of water, so you don't get dehydrated since chia seeds soak up water like a sponge.
- Chia seeds: Chia seeds are the star of the recipe and are loaded with fiber(10g of fiber per ounce). They are also very healthy and help to reduce inflammation, raise good cholesterol, and reduce the risk of heart disease, among other powerful health benefits.
- Sweetener: I use Monk Fruit sweetener with Erythritol as my choice of sweetener, but you can substitute with whichever one you prefer. I am sensitive to a lot of sweeteners, but this does not upset my stomach or leave any weird aftertaste.
- Peanut butter: Check for hidden sugars and, if possible, go for natural organic peanut butter.
- Unsweetened Almond Milk: It's always better to use unsweetened almond milk because those that have sweeteners added in, usually have more carbs.
- Vanilla Extract: To add a little flavor!
How to make this recipe
Peanut butter can be quick sticky, so melt it in the microwave before using it. Be sure to keep an eye on it because it burns quickly.
One teaspoon of sweetener is plenty enough for me, but you can add another teaspoon if you wish.
Pour the almond milk in a cup, then add in the melted peanut butter, vanilla extract, and monk fruit sweetener. Add the chia seeds last.
Stir together using a whisk to prevent lumps from forming. If not properly stirred, the chia seeds will clump together and settle at the bottom.
Let it sit for at least 6 hours or even better, overnight in the fridge.
The chia seeds will swell and become easier to chew. If you don't leave it long enough, there might be some hard pieces left and it might not digest properly.
If you leave it overnight in the fridge, you can eat it cold or warm. I actually prefer mine to be at room temperature.
This recipe serves 1 and contains 7 net carbs per serving. It keeps in the fridge for 3-4 days. You can keep it for longer but it may not taste as fresh.
What can I eat this recipe with?
There are so many different toppings you can add to take your chia pudding to the next level! Some of my favorite toppings are:
- More melted peanut butter (carbs will be slightly higher but still low carb)
- Almonds or your favorite nuts
- Shredded coconut
- Almond butter
- Chocolate chips
Tips and substitutions
You can substitute the almond milk for coconut milk.
You can easily double the serving for another day, but pack the pudding into individual servings to make it easy to grab and go.
It is important you use a whisk to mix together to prevent lumps from forming.
If the chia seed consistency bothers you, you can always blend it to make it smooth.
Enjoy these other quick and easy recipes!
Keto Peanut Butter Chia Pudding
- Melt the peanut butter in the microwave.
- Pour the milk into a cup, add the melted peanut butter, vanilla extract, and monk fruit sweetener.
- Add the chia seeds last.
- Mix together with a whisk and refrigerate for at least 6 hours or overnight.
- Serve cold or warm and top up with your favorite toppings.
- You can substitute the almond milk for coconut milk.
- You can easily double the serving for another day, but pack the pudding into individual servings to make it easy to grab and go.
- It is important you use a whisk to mix together to prevent lumps from forming.
- If the chia seed consistency bothers you, you can always blend it to make it smooth.