Keto Chocolate Chia Seed Pudding

I thought I’d start 2019 off with one of my go-to keto recipes for when hunger strikes and you need a high fat, low carb, moderate protein pick-me-up STAT. It’s quick and easy to prepare and can be eaten at any time during the day. Not to mention, it’s also very tasty and highly addictive (but also filling so, you’ve been warned)!

What is it? It’s my recipe for chocolate chia seed pudding. If you have yet to discover the mystical powers of chia seeds, then you’re in for a real treat today.

WHAT ARE CHIA SEEDS?

Chia seeds are just that — seeds — that come from a species of flowering plant in the mint family. They are native to Mexico and Guatemala, but are very easy to cultivate and buy in North and South America.

In their raw form, they are tiny black (sometimes white) seeds that have a crunch to them, making them nice to toss on top of a salad, yogurt, etc. for added texture. However, when soaked in liquid (like nut milk or coconut milk), they swell up, and become very gelatinous, which is great for making a “pudding.” This happens because chia seeds contain a high amount of mucilage, a type of soluble fiber. They actually absorb 9-27 times their weight in water, which is incredible. Chia seeds soaked in water actually makes for a great egg substitute for anyone who is vegan and loves to bake.

WHAT ARE THE BENEFITS?

These super seeds contain a ton of important nutrients, including fiber, protein, manganese and calcium, along with plenty of antioxidants and omega-3 fatty acids. In fact, chia seeds have been known to help regulate blood sugar levels, promote digestive health (because, fiber), boost energy and exercise performance, improve heart health, aid in weight loss, support healthy skin, strong bones, and much more!

Plus, they are very low in carbohydrates (0 grams net carbs if you’re following a keto lifestyle), no sugar, 7 grams of fat and 6 grams of protein per serving (2 TBS). I’ve pasted the nutrition info below from Bob’s Red Mill chia seeds.

THE RECIPE

I’ve posted my full recipe below, which does include a low-glycemic sweetener, monk fruit. You can substitute it with stevia, however I prefer the taste of monk fruit better. As you’ll see, it takes only minutes to whip up, which is great! I like making this for me and my fiance, who is giving keto a try for the month of January, on a Sunday evening and it usually lasts us half the week. If it was just for one person, you could definitely keep it in the refrigerator for the full week. Now that’s meal prep made easy! This is also paleo and vegan friendly! 

INGREDIENTS

• 1/2 cup organic chia seeds (I like to buy in bulk at Costco, Nativas) is a good brand. but Trader Joe’s also sells smaller packages for cheap)
• 2 cups nut milk of choice (I prefer coconut milk, or homemade almond or cashew milk)
• 1/4 cup raw cacao powder (My go-to here is Navitas) ** Skip this step if you want vanilla chia seed pudding**
• 1 TBS monk fruit sweetener (I love Lakanto brand)
• 1/4 to 1/2 tsp pure vanilla extract
• Add ins: coconut flakes, cacao nibs, crushed nuts (pecans, walnuts, almonds are my favorites), chopped berries, etc. You can customize it however you want. **I always add my fruit right before I’m about to eat it because I don’t like when they get mushy from sitting in the pudding, but that’s just me.

DIRECTIONS

• Add all ingredients together in a mixing bowl, EXCEPT for the add ins.
• Whisk it all together until evenly combined. It may take a minute or two for the cacao powder to fully blend, and it may feel dry at first, like it’s not going to mix, but it will. Give it time.
• Once that mixture is good, then add in your desired fixings and give it another good whisking.
• Cover with a lid, saran wrap, foil, etc., and set in the fridge for at least two hours, but over night is preferred.
• Serve cold and enjoy! I really like adding a dollop of this to my pancakes or waffles for added texture and flavor, make a parfait with it, or sometimes (aka MOST of the time) I just eat it by the spoonful out of the bowl!

Keto waffles (from KNOW foods), coconut yogurt, chia seed pudding and 100% raw cacao drizzle – does it get any better?

**Note: I am not working with any of the above mentioned brands in any official capacity. These are just some of my favorites products that I use regularly and would recommend to anyone.