Chia Seeds On Keto – net carbs in Chia Seeds, whether they are allowed on a Low Carb Keto Diet, benefits and a pudding recipe.
Chia Seeds On Keto
In this post you’ll discover whether it’s ok to eat chia seeds on keto, about how best to use chia seeds and what benefits you can gain with adding chia seeds into your diet.
Are Chia Seeds Allowed On Keto?
I’m often asked if chia seeds keto or low carb diet approved or not. And, the answer?
Yes! They are a high fiber, nutritional powerhouse and can definitely be included in your low carb, ketogenic diet and weight loss goals.
The best part is there are all kinds of chia pudding recipes.
Net Carbs In Chia Seeds
This ancient Aztec and Mayan superfood are the ultimate keto diet macro-nutrient dream as there is only 1 net carb in 2 tablespoons.
Each two tablespoon (1oz) portion provides about:
- Grams of fat 9g
- Grams of protein 5g
- Grams of carbs 11g
- Grams of fiber 10g
- Grams of net carbs 1g
Pretty amazing right? These small, yet highly nutrient dense black seeds are the perfect addition if you want to add fibre to your keto diet as well as many other useful properties.
These little power packed black seeds come from both the Salvia hispanica and Salvia columbariae plants which are native to central and South Mexico, Guatemalaas well as the Southwestern USA.
What benefits are there in eating Chia Seeds?
In 2019 a fairly detailed study evaluating the nutrition profile and the health benefits of chia seeds. The results showed that chia seeds are:
- Higher in Omega-3’s and fibre than flaxseeds
- Full of different types of antioxidant and anti-inflammatory properties
- Help regulate the hormone estrogen
- Lower cholesterol
- Natural prebiotic and probiotic
- High is essential fatty acids (EFA)
- Contain vitamins B1, B2, B3 – which help provide energy for the body
- Helps with digestion
- Potentially lead to increased glucose and insulin tolerance. Suggesting chia seeds help control your blood sugar levels
- May even support the notion that chia seeds increase muscle mass production
- Rich in potassium, magnesium, calcium, and manganese
Keto Chia Seed Pudding Recipe
To make a simple and delicious keto chia pudding, you’ll need on the following 2 simple ingredients for a full recipe:
- 2 Tablespoons Chia Seeds
- 1/2 Cup Liquid – choose from unsweetened almond milk, cashew milk, keto yogurt, heavy cream or coconut milk
Combine the chia seeds and liquid together in a bowl, glass or mason jar. Place into the fridge for a few hours or overnight to thicken, then enjoy as is or with your low carb toppings of choice.
I like to include full-fat coconut milk, heavy cream or heavy whipping cream to ensure the keto pudding includes a portion of healthy fats. You can meal prep the simple treat as a great breakfast, healthy snack or keto dessert.
Toppings Ideas
There are loads of ingredients you can mix through or add as toppings for your easy keto chia pudding recipe. Here are some easy ideas for you:
- 1/2 to 1 teaspoon of unsweetened cocoa powder for a chocolate chia pudding
- 1/4 to 1/2 teaspoon of vanilla extract
- Lemon juice or lemon zest for a lemon chia pudding
- Fresh fruit or frozen berries (or any fruit!)
- 1/4 to 1/2 teaspoon Cinnamon and sugar/maple syrup
- 1/2 to 1 teaspoon Sugar, sugar free sweetener, maple syrup, monk fruit or your keto sweeteners of choice for sweetness
- Nuts, seeds such as sunflower seeds, peanut butter, almond butter or any other nut butters
- Chia Seed Jam or sugar free jam
- Coconut flakes
- Protein powder
Low Carb Chia Seed Pudding Video
Here’s the video where you can watch how easy it is to make a low carb chia pudding recipe. Hit play below or click here to watch on YouTube.
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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
Disclosure – this post contains affiliate links.