Low Carb Pumpkin Pie Chia Seed Pudding packed with all the flavors of pumpkin pie but without the carbs and sugar. This delicious treat is healthy enough for breakfast but good enough to have for dessert as well. Jump to Recipe keyboard_arrow_down
This Keto and Low Carb Pumpkin Pie Chia Seed Pudding is everything you want to taste in a pumpkin pie in a tasty and healthy chia seed pudding. This easy dish is packed with fiber and protein from the chia seeds so it will keep you full all morning.
It's fall and that means all things pumpkin. It actually took me quite a long time to jump on the pumpkin train and I spent most of my life turning my nose to pumpkin pie and other pumpkin treats. Then I tried the evil and delicious pumpkin spice latte and everything started to change. That fall, I was sprinting to jump aboard the pumpkin train. Fast forward a couple years of pumpkin overload and now I definitely love a good pumpkin treat now and then, like today's pumpkin pie chia seed pudding, but I still wouldn't consider myself a die-hard pumpkin fan.
Now let's talk pumpkin chia seed pudding. Since we are making a relatively low carb version, the key to packing in lots of pumpkin flavor comes from pumpkin puree and pumpkin pie spice. You can use canned or homemade pumpkin puree, whatever is easier for you. Make sure to look for a canned pumpkin where the only ingredient is pumpkin. You don't want pumpkin pie filling, which is usually full of sugar and artificial flavor.
For the pumpkin pie spice, you can use a store blend or make your own at home. The benefit of making your own is that you control the ratios. Personally, I like a more cinnamon forward blend and find some store-bought versions too heavy on the nutmeg. If you buy one in the grocery store and don't love the flavor, don't be afraid to adjust it own your own. I find that adding some extra cinnamon almost always solves the problem.
Next, let's talk about the sweetener. Since this is a low carb and keto chia seed pudding, we need a low carb sweetener. My go-to is stevia packets since I always have it at home. I also really like Swerve sweetener, especially for baking. Now to kick up the fall flavors, you could use a sugar free maple syrup instead or a maple liquid stevia. It's really up to you. And if you aren't worried about carbs, you can use one tablespoon of honey or maple syrup.
How can I make this keto friendly?
Since keto dieters usually want a higher fat option, you can make this with canned coconut milk instead. It will add a slight coconut flavor to the pudding, but it works with the pumpkin. Another option is homemade almond milk, which is higher in fat than store-bought options. Most keto dieters also want more protein in their dishes. To get more protein in the pudding itself, you can add keto vanilla protein powder. Or you can serve it with something high in protein like boiled eggs.
How long can I keep chia pudding in the fridge?
Chia seed pudding can be kept in the fridge for up to five days. This pumpkin version is no different and will keep well in an airtight container. If you need to store it longer than that pop it in the freezer. To unfreeze, just place it in the refrigerator the night before so it has time to defrost.
How many carbs do chia seeds have?
In one ounce of chia seeds, there are twelve grams of carbohydrates. However, there are 11 grams of dietary fiber. This means that in a one ounce serving (about two tablespoons), there is only one gram of net carbs. In this same serving size there are also 139 calories, 4 grams of protein, 9 grams of fat, and almost five grams of Omega 3 fatty acids.
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Low Carb Pumpkin Pie Chia Seed Pudding
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- 1/2 cup pumpkin puree
- 2 tbsp chia seeds
- 3/4 cup unsweetened vanilla almond milk
- 1/8 tsp. vanilla extract
- 1/2 tsp. pumpkin pie spice
- 1 U packet Stevia (or to taste)
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Place the pumpkin, chia seeds, milk, vanilla extract, pumpkin pie spice, and Stevia in a glass. Stir together well.
Cover and place in the fridge for 4 hours or more. Eat for breakfast, a snack, or dessert.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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