Check out keto-mojo.com for more recipes!
Keto Chia "Tapioca" Pudding
Chia seeds are naturally rich in healthy omega-3 fatty acids and other important nutrients. They’re also high in fiber, low in carbs, and abundant with crunchy-gelatinous texture, the latter of which makes them a perfect healthy pudding ingredient. This version has mild flavor, just like classic tapioca pudding; you can boost and change the flavor by adding cinnamon, cocoa, or pumpkin spice, recalculating your macros if needed. Can’t find toasted coconut flakes? Toast your own in one layer on a rimmed baking sheet in a 350°F (175°C) oven until lightly browned, 5 to 10 minutes. Note: this recipe requires overnight refrigeration, so plan accordingly. Leftover pudding (without berries and toppings) can be refrigerated in an airtight container for one week.
Servings: 4 One Serving: 1 glass
Ingredients
- 1/2 cup chia seeds
- 2 cups unsweetened plain almond milk
- 2 Tbsp granulated or syrup allulose sweetener (like RxSugar) or granulated erythritol-based sweetener (like Swerve)
- 1 tsp pure vanilla extract
- 1/4 cup sliced almonds
- 1/4 cup blackberries
- 1/4 cup raspberries
- 1/4 cup toasted coconut flakes
Some emerging research suggests that erythritol might increase the risk of blood clots, but more studies are needed to confirm this potential link. Whether you decide to use erythritol or not, remember that all sweeteners should be consumed in moderation, and your keto diet should primarily focus on nutritious whole foods. Learn more: Erythritol Explored: Weighing the Pros and Cons.
Instructions
- In a medium bowl, mix together the chia seeds, almond milk, sweetener, and vanilla extract. Cover and refrigerate overnight, stirring occasionally.
- Toast the almonds: Preheat the oven to 350°F (175°C). spread the sliced almonds in one layer on a rimmed baking sheet. Bake for 4 minutes, shake and toss, continue baking until golden brown, and fragrant, 5 to 10 minutes more, checking frequently to avoid overcooking. Immediately transfer the almonds to a plate to cool.
- To serve, set aside half of the berries, then distribute the remaining berries among 4 glasses. Stir the chia pudding, then add one-quarter of it to each glass, top with the remaining berries. Garnish with the toasted almonds and coconut and enjoy.
Nutritional Information - Macros
- 180 Calories
- 12 g Fat
- 5 g Protein
- 13 g Total Carbs
- 10 g Fiber
- 3 g Net Carbs