Chia Seed Pudding

Chia seed pudding is a bit of a classic in low carb and keto circles because it is a great way to get plenty of fats with some fibre.  

If you are managing diabetes you may want to verify that it doesn’t raise your blood sugars too much as different people can have different responses to the chia seeds, particularly when they have been soaked and the fibre becomes more digestible.

This recipe also works well with some cocoa and you can use your favourite sweetener.  


One serving provides 337 calories, 13 g of protein, 6 g of fat and 56 g of net carbs.


The Cronometer screenshot below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  


  • 1/4 cup chia seeds, whole or ground 
  • 1/4 cup coconut milk or heavy whipping cream  
  • 1/2 cup water or almond milk 
  • 1 tbsp raw cacao powder (optional) 
  • 1 tbsp erythritol, swerve or your favourite sweetener
  • top with 1/2 tbsp raw cacao nibs. dark chocolate or some berries as shown.


  1. Mix the chia seeds, almond milk, cocoa powder, erythritol and cream.  You can also use coconut cream rather than almond milk.  
  2. Allow mix to sit for at least 10 – 15 minutes but ideally overnight in the fridge to allow the chia seeds to soak up the moisture.  
  3. Serve with coconut meat, cocoa nibs, dark chocolate or berries as a topping.  


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chia seed pudding

Our good friend Tash Kimlin made these chia puddings when she came around for lunch and they have become a regular low carb staple for us.

The good thing about chia seeds for people with diabetes is that the carbs in them are 80% fibre, so the insulin requirement drops right down. Chia seeds are also a great source of omega 3 fatty acids.

Even with a small amount of mango and raspberries for taste and additional vitamins there is less than 10g of net carbs and overall it has only 14% insulinogenic calories.

The basic ingredients are straight forward and include:

  • 300ml coconut cream
  • 100ml water
  • ¼ cup chia seeds
  • 2 tbs stevia (or sweetener of choice)

To prepare you will mix ingredients together, refrigerate until it sets and add fruit or whatever topping you chose.

There are a range of permutations of this recipe online with further preparation details such as this one or this one.


net carbs

insulin load carb insulin fat protein


10g 14g 73% 68% 7%


You can reduce the carb load by leaving out the fruit if you wanted to bring down the insulin load further, however the change is only marginal.

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net carbs insulin load carb insulin fat protein fibre
7g 11g 68% 67% 8% 13g

If you are trying to achieve tight blood sugar control I suggest you test before and after having this as some people find that their blood sugars rise with coconut cream.  The fibre in the chia may react in some people in different ways and may become more digestible if they are soaked for longer.

8 thoughts on “chia seed pudding”

  1. Sounds good, thank you!

    I know everyone raves about chia as a superfood, but are they so much better than (milled) flaxseed/linseed, hemp seed, etc. considering the extra cost? (The cost is almost double in the UK, but I don’t know about USA or elsewhere.)

    I’d be very interested if you’d post more on this topic at some point.

    Thanks and keep up the good work!

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