The Best Keto Chia Pudding Recipe - Cheesecake Flavor - Easy & Delicious (2024)

FAQs

Are chia seeds ok on keto? ›

Yes, chia seeds offer a robust nutrient profile that includes high-fat, moderate-protein, and low-carbs. From a macronutrient perspective, they fit well within a keto diet. Chia seeds on keto may also contribute to bone health, heart health, and satiety between meals.

If your chia pudding isn't thick enough, just add more chia seeds to the mixture and let it sit a bit longer. You can also use a thicker milk. Full-fat canned coconut milk creates an ultra thick and creamy chia pudding. If you hate the texture of chia pudding, try blending it in a high powered blender like a Vitamix.

The nutrients in chia seeds may promote heart health, support strong bones, and improve blood sugar management ( 1 ). What's more, chia seeds are versatile and can be used in many recipes. Personally, I embrace their gel-like consistency by mixing them with liquid and making chia pudding.

Appetite Control: Drinking cinnamon water with chia seeds may help control appetite by delaying gastric emptying and promoting feelings of fullness. This can lead to reduced calorie intake and support weight loss efforts.

Chia seeds contain a high amount of omega-3 fatty acids, might which increase the risk of bleeding. So take caution when taking chia seeds with medicines, foods, or supplements having anticoagulant or antiplatelet effects.

Digestive issues.

Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas.

Chia seeds are a good source of fiber and omega-3 fatty acids, which can reduce inflammation and support healthy digestion. The omega-3 fatty acids and caffeic acid in chia seeds may reduce inflammation in the gut. This can alleviate symptoms of IBS, such as abdominal pain, bloating, and diarrhea.

In terms of how much chia to eat each day, it's smart to stick to the 2-tablespoon serving size. You'll probably want to break this up throughout the day, adding a teaspoon or two to your smoothie, another teaspoon in your mid-morning yogurt, and the rest in recipes like chia pudding.

Eating too many chia seeds may cause side effects, such as digestive issues, allergic reactions, or weight gain. In moderation, however, chia seeds can be a nutritious addition to a balanced diet. Chia seeds are edible seeds that come from a plant belonging to the mint family, called Salvia hispanica.

Although chia seeds provide healthy protein, fiber, and omega-3 fatty acids, whole-grain oats are a heartier source of vitamins, minerals, and heart-healthy antioxidants, and are generally considered more filling.

Is chia pudding good for kidneys? ›

It is high in fiber which is important for people with Diabetes managing blood sugar. Fiber is also beneficial to improve gut health and reduce uremic toxins in kidney disease. The chia seeds and walnuts provide plant protein which is easier on the kidneys. Almond milk is a lower protein/potassium plant milk.

If your chia pudding is too thick it's because of the ratio of chia seeds to liquid and the amount of time the chia pudding has been sitting in the fridge to thicken. (If it's left in the fridge longer, it will often thicken more.)

Oat Milk: You can use almond milk, cashew milk, rice milk, skim milk, or 2% cow's milk instead of oat milk. If your chia pudding is runny, it means you added too much milk or didn't let it soak long enough. Measure everything and let the chia pudding soak for at least 2 hours.

Soaking makes it way easier for your body to grab all the good stuff from chia seeds. The jelly-like layer around them helps break down the essential nutrients, so your body can use them like a champ. It also makes chia seeds super easy on your tummy, no weird feelings there.

Nutrition Info

Two tablespoons of chia (about 28g or one ounce) has 138 calories, 4.7g protein, 8.7g of fat, 11.9g of carbohydrates, 9.8g fiber, and no sugar. Chia is an excellent source of phosphorus, manganese, and magnesium, and a good source of calcium and iron.

The American Heart Association claims that incorporating these seeds into your diet can help reduce cholesterol, blood pressure and elevated blood sugar levels. In fact, several studies have shown that consuming a 1 oz mixture of chia seeds and water reduced blood sugar levels by as much as 39%.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.