Easy Chia Pudding Keto Recipe

Looking for a healthy snack that’s low carb and high in fiber? My Keto Chia Pudding for One is the answer.

Keto Chia Pudding for One

Yes, it turns out the chia pet we all remember from back in the day was not just a cute clay display with super silly sprouts.

Chia is an amazing seed, full of fiber and other nutritional superpowers.

Sugar Free Pudding with Chia

I created this sugar free pudding with chia recipe, along with my Chocolate Chip Cookie for One so that my darling friend Deb would have convenient single serve foods.

Deb has gone on a high protein, low carb diet and is in search of fiber for regularity as are so many of us who are over 50.

I hope you love this healthy, creamy low carb dessert as much as we do!

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Keto Chia Pudding for One


Pin Recipe


  • Place chia seeds and salt in a one-pint mason jar

  • Rest mason jar on a kitchen towel

  • Pour water over chia seeds and stir with a fork

  • Let chia-water mixture sit at room temperature 4 hours to overnight

  • Add coconut milk and stevia to mixture

  • Place lid on mason jar and shake vigorously

  • Serve

Prep Time 5 minutes

Resting Time 4 hours

Total Time 4 hours 5 minutes

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Chia Seeds in Water

Soaking chia seeds in water brings out the soluble fiber and makes great chia water.

All you need to do to make chia water is drop a sprinkling of chia seeds, around one-half teaspoon, into a quart of water.

It’s a great way to get a bit of soluble fiber in your water and to rehydrate.

Fiber ContentCaloriesCarbsFiberNet CarbsProteinFat
Chia Seeds (2 T)14212g9g3g4g8g
Brown Flax Meal (2 T)1518g8g0g5g12g
Blueberries (1 cup)12933g5g28g1g0g
Broccoli (1 cup)316g2g4g2g0g

Chia Seed Nutrition

As you can see in the table above, chia seeds are the winner when it comes to abundant, healthy fiber.

Do Chia Seeds Make You Poop

I’m often asked do chia seeds make you poop? For me, when soaked in hot water with a dash of salt, they get things moving.

Keto Chia PuddingCaloriesCarbsFiberNet CarbsProteinFat
Chia Seeds363g2g1g1g2g
Coconut Milk531g0g1g0g6g

Keto Chia Pudding Nutrition

And this Keto Chia Pudding recipe can get things moving as well. Above is the nutrition info for this healthy vegan recipe.

Chia Seeds for Weight Loss

Consuming chia seeds can create a feeling of fullness and satiation that can lead to weight loss, and chia can also be great for constipation relief.

Is Too Much Fiber Bad

But watch out! The biggest problem with fiber is when it’s consumed without enough water.

When it’s not properly hydrated, the fiber doesn’t fully expand and bulk up, so that when it gets into your digestive system it sticks to your colon and acts as concrete.

This has the opposite of the desired effect, as it constipates instead of activating a sluggish digestive system. 

How Long to Soak Chia Seeds

I like to soak chia seeds in boiling hot water for at least 4 hours to allow them to soften and be easily digestible.

Low Carb CerealLow Carb Cereal

Chia Seed Recipes

Every now and then, I like to throw chia seeds and their soaking water into my Bone Broth Smoothie made with Kettle and Fire Bone Broth.

This makes a super delicious chia seed smoothie. Below are a few other of my favorite chia seed recipes:

Do Chia Seeds Go Bad

If you’re wondering, do chia seeds go bad, you’ll be happy to know that when properly stored in a sealed container in the freezer, they can last for up to a year.

Coconut Milk Chia Pudding

Are chia seeds a regular part of your diet? You can easily incorporate them with this coconut milk chia pudding recipe for one featured above.

Leave a comment and let me know your favorite way to consume chia!

This post is an oldie but goodie from the archives. I first shared this Keto Chia Pudding for One recipe in 2023.

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