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    Home » Snacks & Desserts » Keto Peanut Butter Chia Pudding

    May 27, 2020

    Keto Peanut Butter Chia Pudding

    Published on May 27, 2020. Updated on Sep 11, 2021. By Tayo. This post may contain affiliate links. See Disclosure. 6 Comments

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    Keto Peanut Butter Chia Pudding-pinterest

    Keto peanut butter chia pudding - a nutritious, make-ahead breakfast or dessert loaded with fiber, that keeps you feeling full for hours!

    peanut butter chia pudding is a keto low carb breakfast full of fiber

    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!

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    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.

    low carb peanut butter chia pudding

    Ingredients used

    • 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!
    ingredients used in making Keto Peanut Butter Chia Pudding

    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.

    steps on how to make chia pudding

    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
    • Cinnamon
    • Shredded coconut
    • Strawberries
    • Raspberries
    • Blueberries
    • 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.

    closeup image of peanut butter chia pudding

    Enjoy these other quick and easy recipes!

    Vanilla Chia Protein Smoothie

    Keto Peanut Butter Chocolate Pudding

    Keto Chocolate Almond Protein Shake

    featured keto chia pudding image

    Keto Peanut Butter Chia Pudding

    Keto peanut butter chia pudding - a nutritious, make-ahead breakfast or dessert loaded with fiber, that keeps you feeling full for hours!
    5 from 2 votes
    Print Pin Share on Facebook Rate
    Course: Breakfast, Desserts
    Cuisine: American
    Prep Time: 5 minutes
    Resting Time: 6 hours
    Total Time: 6 hours 5 minutes
    Servings: 1
    Calories: 358kcal
    Author: Tayo Oredola
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    Ingredients

    • 1 cup almond milk
    • 2 tablespoon chia seeds
    • 2 tablespoon peanut butter melted
    • 1 teaspoon vanilla extract
    • 1 tablespoon monk fruit sweetener

    Instructions

    • 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.

    Notes

    This recipe serves 1 and contains 7 net carbs per serving.
    • 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.

    Nutrition

    Calories: 358kcal | Carbohydrates: 18g | Protein: 12g | Fat: 28g | Saturated Fat: 1g | Sodium: 124mg | Potassium: 288mg | Fiber: 11g | Sugar: 2g | Vitamin A: 10IU | Calcium: 198mg | Iron: 6mg
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    Tried this Recipe? Let me know!tag @lowcarbafrica on Instagram and please leave a comment below

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    Reader Interactions

    Comments

    1. Diane Cooper says

      November 16, 2020 at 2:08 pm

      5 stars
      Can’t wait try, I just made it. Six hours is long to wait. I am sure it is delicious. Thanks!

      Reply
      • Tayo says

        November 18, 2020 at 10:53 pm

        You're welcome, Diane!

        Reply
    2. Missy says

      October 07, 2020 at 11:33 am

      Hi Tayo,
      Can I use maple syrup add a sweetener, I would really love to try this recipe.

      Reply
      • Tayo says

        October 09, 2020 at 5:12 pm

        Yes you can use maple syrup and sweetener, but make sure they are both low carb. I hope you enjoy it!

        Reply
    3. Shae Hobson says

      June 01, 2020 at 7:11 pm

      HI Tayo,
      OMG!!! Everything looks so good. I'm happy that you have brought this to us. Looking for a low carb option of the foods that you really like is hard, esp when you don't want to give them up. I am on the keto diet at this time, and I would like to know about the serving sizes of each dish that you have posted in the 7 day meal plan and for your single dishes. Can you please share this information so that I don't over eat, on all this good food lol!!! Again, thank you for making it easy, but also for keeping it tasty.

      Reply
      • Tayo says

        June 03, 2020 at 8:26 am

        Thank you for your very kind words, Shae! I'm glad you're enjoying my recipes. I don't have exact amounts for all servings but what I usually do is pack them in portions. For instance, if the recipe calls for 4 servings, I share into 4 equal portions so I can just grab one and go. Hope this helps!

        Reply

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