Peanut Butter Chia Pudding (keto)

For the child in you try this low carb peanut butter chia pudding with jelly! Creamy peanut butter chia pudding and a low carb berry “jelly” will give you a healthy version of that childhood favorite flavor combination. Each jar has 2.4 grams net carbs, 12.2 grams protein and 12.8 grams of fiber for a healthy keto snack or dessert.

You might also like this low carb peanut butter mousse !

I am a big peanut butter fan as you may be able to see from these peanut butter recipes. I’ll list my favorites below. Anyway, I’ve rediscovered my love of chia seeds as well and thought I’d redo this low carb peanut butter chia pudding. Originally I added a keto berry syrup to mimic a PB&J flavor and it’s still part of the recipe but today I’m concentrating on the PB for most of the post.

Chia seeds are great for those on a low carb diet. They can be eaten in drinks, to make jam, in granola, crackers and more. So when you add some peanut butter to the pudding you get a boost of protein too as well as the flavor.

This chia seed pudding is a super easy and healthy low carb snack or could also be a breakfast or dessert. Not only is it low carb (2.4g) but high protein (12.2) and high fiber (12.8g)!

Why I love chia seeds.

I like chia seeds because of their cool ability to soak up liquid and make a gel like substance which is perfect for recipes like this pudding! They are also very filling and great for a low carb snack or to put in smoothies. For more information about the benefits of chia seeds check out this article. Chia seeds are:

• loaded with antioxidants
• low calorie and low carb (1 oz has 138 calories and 2g net carbs)
• high in fiber(1 oz has 10g fiber)
• high in protein and omega 3’s

Recipe ingredients I used and substitutions.

The ingredients for this low carb snack are chia seeds, peanut butter powder, peanut butter, almond milk, Swerve sweetener and berries if you are going for the PB&J flavor. You can buy many of these ingredients at Aldi and most grocery stores.

• Peanut Butter and Powder: I used no sugar added natural peanut butter and peanut butter powder for maximum flavor and less carbs. You can just one or the other if you don’t have both but the carb count will differ a bit. Try to use natural PB as it has less sugar and carbs.
• Chia Seeds: I buy these at Aldi all the time but they are becoming a popular item that you can get in most grocery stores. This is somewhat essential since this is chia seed pudding recipe.
• Unsweetened Almond Milk: You need a liquid to soak the seeds in and I use unsweetened almond milk as it has very little carbs. However you can use other dairy free milk or even coconut milk. Carbs will vary from one nondairy milk to another though.
• Sweetener: I love Swerve sweetener products but you can use your sweetener of choice. If you don’t care about carbs you can use white sugar, maple syrup, honey, brown sugar, etc. However amounts will differ.
• Berries: These are optional and I used them for the jelly component of the recipe. You can use fresh berries or frozen berries. I’ve used both and find the frozen easier because I always have them on hand in the freezer.
• Other options: You can add even more protein buy adding vanilla protein powder. If you want a chocolate peanut butter flavor add unsweetened cocoa powder and bit more sweetener and/or chocolate protein powder. Banana protein powder would go great too. Other toppings or mixing to try are keto friendly chcocolate chips, toasted coconut flakes, cacao nibs, nuts, berries, etc.

How to make peanut butter chia pudding.

Step 1: Get out a large mixing bowl and add the almond milk, peanut butter powder and spread and sweetener. Whisk until well combined. Then add the chia seeds and mix again.

Step 2: Spoon into jars and refrigerate for 2 hours or until the chia seeds have swelled. You might want to mix again halfway through or just do it at the end. The seeds can get clumpy.

Step 3: If you want to make the berry sauce topping to get the “jelly” flavor for the PB&J chia pudding this is how you do it. Add the berries (frozen or fresh) in a small saucepan.

Add a tablespoon or two of water and the sweetener. Mix well. Bring to a simmer and let it cook down and thicken. When done, spoon the berry topping into a container and refrigerate until ready to use.

When ready to eat your chia pudding, spoon some of the sauce over top if using or if you want to mix it through you can. It might not look all that great but it will taste great!

This protein chia pudding recipe makes three servings for me. It’s very filling for a snack. I used some of my custard cups with lids which are great for meal prep but if you want you can make one big batch and make the jelly separately and just add when needed.

More keto peanut butter recipe to try.

I really love my peanut butter and here are few of my favorite recipes that use it.

• keto chocolate peanut butter cups or freezer candies
• keto Ninja Creami chocolate peanut butter ice cream or plain
• keto peanut butter cheesecake mousse (see below) or fudge or whipped cottage cheese
• low carb chocolate covered pecans with peanut butter filling
• Screwball peanut butter whiskey milkshake (not low carb but yummy)

Well I hope you love this peanut butter chia pudding as much as I do. I eat it all kinds of ways – with the berries, banana protein powder, with chocolate shavings, etc. Play around with it and make it your own. It’s a great keto snack or dessert. Enjoy!

The nutrition facts for 1 serving without berry sauce is 262 calories / 18.2g fat / 15.2g carbs / 12.8g fiber / 12.2g protein = 2.4g net carb

The nutrition facts for 1 tablespoon of berry sauce is (makes about 8 tablespoons) 8 calories / 0.1g fat / 1.9g carbs / 0.6g fiber / 0.1g protein = 1.3g net carbs