Keto Chia Pudding for One

Keto Chia Pudding for One

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 that are over 50.

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

Keto Chia Pudding for One


Keto Chia Pudding for One

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Prep Time 5 minutes
Resting Time 4 hours
Total Time 4 hours 5 minutes
Servings 1



  • 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

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-quarter 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 Content Calories Carbs Fiber Net Carbs Protein Fat
Chia Seeds (2 T) 142 12g 9g 3g 4g 8g
Brown Flax Meal (2 T) 151 8g 8g 0g 5g 12g
Blueberries (1 cup) 129 33g 5g 28g 1g 0g
Broccoli (1 cup) 31 6g 2g 4g 2g 0g

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 Pudding Calories Carbs Fiber Net Carbs Protein Fat
Chia Seeds 36 3g 2g 1g 1g 2g
Coconut Milk 53 1g 0g 1g 0g 6g
Total 89 4g 2g 2g 1g 8g

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 Seed 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.

Too Much Fiber

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 cement.

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

Chia Seed Recipes

Every now and then I like to throw my 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?

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

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