The Best Keto Chocolate Chia Seed Pudding Recipe (2024)

If we’re friends on Instagram, you already know: this chocolate chia pudding is my go-to breakfast. As a woman with PCOS, it helps me start my day on a nourished, hormone-friendly note. It’s incredibly delicious, filling, and packed with nutrients. Best of all, it comes together in less than five minutes. It’s rich in healthy fats, fiber, and protein—a convenient breakfast to support stable blood sugar and a healthy metabolism. If you’re pressed for time in the morning (and often crave a sweet breakfast), this recipe is for you. Add my keto chocolate chia seed pudding to your weekly breakfast repertoire. I hope you love this wholesome, satiating meal as much as I do!

Are chia seeds healthy?

Yes. These tiny black and white seeds are a rich source of fiber, protein, omega-3 fatty acids, and antioxidants. They’re also packed with micronutrients, like calcium, magnesium, and phosphorus. Most impressively, they’re very high in fiber. In turn, chia seeds help regulate digestion and aid in fullness, making them excellent for anyone with a busy schedule or those trying to lose body fat. Furthermore, their omega-3 fatty acids are essential for heart health, reducing inflammation, and improving brain function. Lastly, chia seeds are gluten-free and can be easily incorporated into various dishes.

black and white chia seeds: Is There A difference?

Nope! There is no significant distinction between black and white chia seeds. The color of their outer shell is the only difference. Like eggs, the outer shell color doesn’t change the seed’s nutrient profile. These are my favorite organic white chia seeds, and these are my go-to organic black chia seeds. Regardless, store them in the fridge or freezer to extend their shelf-life.

should You buy organic chia seeds?

Unless your chia seeds are certified organic, you’re also digesting unnecessary toxins (pesticides, chemicals, etc.). And these toxins can eventually cause inflammation, digestive issues, and hormonal imbalances. Therefore, it’s worth budgeting for organic chia seeds. Organic chia seeds are grown without the use of harmful pesticides or chemicals, which is both better for the environment and supports sustainable agriculture. If you’re looking for a nutritious and eco-friendly food source, organic chia is the way to go.

the best seeds for lowering blood sugar

Along with flax, pumpkin, and hemp, chia seeds are fantastic for keeping blood sugar stable. Said differently: this keto chocolate chia seed pudding helps keep blood sugar balanced. And why is that important? Because balanced blood sugar is a game changer. It aids in stable energy, better focus, improved sleep, hormone health, and so much more. Everyone benefits from stable blood sugar, not just pre-diabetics and diabetics!

Eat chia seeds for balanced blood sugar

Chia seeds are a low glycemic index food, which means they are slowly digested and absorbed by the body, resulting in a gradual rise in blood sugar levels—rather than a sudden spike. I’ve tested chia seed pudding on my continuous glucose monitor many times, and it always keeps my blood sugar impressively stable! Furthermore, chia seeds are also high in fiber, which can help slow down the absorption of carbohydrates and prevent blood sugar fluctuations. Additionally, their high protein and healthy fat content keep you feeling full, reducing the likelihood of overeating. Consider adding chia seeds to your meals and snacks as a simple yet effective way to support blood sugar stability!

What Makes this chia pudding keto?

While I don’t adhere to any specific diet, I do have PCOS. It’s a bit more challenging for my body to regulate its blood sugar levels, given that I’m inherently more insulin resistant. However, I’ve learned—by wearing a CGM—how to create a more stable blood sugar environment: by eating plenty of fiber, pairing complex carbs with healthy fats, strength training, going for short walks in the afternoon, and prioritizing sleep. I also know that traditional breakfasts—like cereal, granola, oatmeal, and bagels—send my blood sugar on a rollercoaster. Instead, I love starting my day with this keto chia pudding. How is it keto? It’s sweetened with stevia and contains mostly fiber, healthy fats, and protein.

Prioritize protein for breakfast

Ahealthy breakfastconsists of a balanced mix of nutrients, but addingproteinto your plate is especially important. It provides numerous health benefits—including weight management, muscle growth and repair, cognitive function, and blood sugar regulation. This keto chocolate chia seed pudding contains upwards of 35 grams of protein!

Provides essential nutrients

Protein is a rich source of essential nutrients such as iron, zinc, and vitamin B12. These nutrients are necessary for various physiological functions in the body. Eating a protein-rich breakfast can help ensure that the body receives the necessary nutrients for optimal health and well-being.

HELPS WITH WEIGHT MANAGEMENT

Protein is the most satiating macronutrient, increasing feelings of fullness. A protein-rich breakfast, like this chia seed pudding, can make it easier to maintain healthy body composition.Studieshave also shown that those who eat a high-protein breakfast tend to consume fewer calories throughout the day, leading to better weight management!

SUPPORTS MUSCLE GROWTH AND REPAIR

Protein is essential for building and repairing muscles, which is particularly important for building lean muscle. We also need protein for healthy skin and nails. The collagen and amino acids (found in whey protein) help maintain skin’s elasticity and firmness.

HELPS REGULATE BLOOD SUGAR LEVELS

Not to sound like a broken record, but a protein-rich breakfast can help to regulate blood sugar levels. Protein slows down the absorption of carbohydrates in the bloodstream, which helps to prevent spikes in blood sugar levels.

Ingredients in keto chocolate chia pudding

The ingredient list is simple: Vital Proteins chocolate collagen peptides (I have tried this recipe with other protein powders, and it’s never as good!), chia seeds, ground flaxseed, hot water, and non-dairy milk. That’s it.

vital proteins chocolate collagen peptides

I’ll let the reviews speak for themselves, but this protein powder is so delicious. It blends right into hot liquids, leaves no chalky taste in smoothies, and makes for a delightfully sweet (without any added sugar!) chocolate chia pudding. I use it daily—either for this recipe or to make a simple hot chocolate!

chia seeds

The other star of the show. For this recipe, you can choose black chia seeds or white chia seeds—both work!

ground flaxseed

Ground flaxseeds add texture, omega-3 fatty acids, and fiber to this recipe. They also contain phytochemicals called lignans, which support healthy hormones. This is my go-to bag of organic ground flaxseed.

hot water

To help the collagen peptides dissolve, I boil 1/2 cup of hot water and add it to my glass jar. However, you can omit the hot water and double the milk portion—just make sure to shake your tupperware very well!

non-dairy milk

You can use any unsweetened non-dairy milk for this recipe, or traditional cow’s milk! To keep it blood sugar-friendly stick to an unsweetened nut or seed milk, like almond, macadamia, and hemp. This is my favorite plant-based almond milk for chia pudding, smoothies, coffee, and matcha.

Optional add-ins: you can sub the ground flax for two tablespoons of seed cycling seeds, as well as add in hemp hearts, cinnamon, and vanilla extract! To add more staying power, feel free to add oats.

how to make chocolate chia pudding

This recipe comes together in less than five minutes, but you’ll want it to “soak” in the fridge for at least one hour. Because this is my typical weekday breakfast, I make it the night before, pop it in the fridge, and it’s ready to go in the morning. In terms of toppings, the sky’s the limit. I love this chia pudding with Greek yogurt, fruit, nut butter, granola, etc.

1. Grab a round glass container with a spill-proof top (that can hold at least 1 cup / 8 oz of liquid).

2. Boil 1/2 cup hot water.

3. In your glass container, add protein powder, chia seeds, ground flax, hot water, and milk.

4. Put the lid on and shake vigorously.

5. Enjoy an hour later (or the following morning!).

Keep in mind that if you’re not using this protein powder—which comes sweetened with stevia—you’ll want to add 2-3 teaspoons of honey or maple syrup to your chia pudding!

How To Make Smooth chia pudding

Blend this recipe! Toss all of the ingredients into a high-powered blender and blend on high for 20-30 seconds. This will break down the chia seeds and create a smoother, more consistent texture. Blending the ingredients turns this recipe into a creamy, silky-smooth texture. It’s delightful. If you’re going this route, I recommend doubling or tripling the recipe to make sure everything blends easily. Portion into a few containers and you’ve meal-prepped breakfast for a few days.

How long does chia seed pudding last?

In an airtight container, it will last 4-5 days in your fridge. For other healthy breakfast ideas, see here (no egg options!), here (protein-packed avocado toast), and here (blood orange chia seed pudding). If you have a baby or toddler, you can also make this baby-friendly chia seed pudding recipe!

This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.