Chia is everywhere. It's touted to be a 'superfood' but what it really is, is a super easy low-carb chia breakfast - 4 ways.
It is the richest source of plant omega 3, complete source of protein, fibre, antioxidants, and nutrients such as calcium, potassium and iron. Chia apparently gave the Aztec's strength, endurance and health.
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What are chia seeds?
Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in southern Mexico, or of the related Salvia columbariae of the southwestern United States and Mexico. Chia seeds are very small (only 2 millimetres in diameter). Chia seeds are sold as white chia or black chia.
How to use chia seeds?
What I love about chia seeds is their neutral flavour and their ability to absorb 12 times their weight in water, setting to a gel consistency. This means you can make grain-free, wheat-free and gluten-free dishes pretty easily without adding flour to thicken them.
Porridge, puddings, and especially low carb chia breakfasts. You can even use the Berry Coconut Chia Fresca and a sugar-free chia jam!
Or use as a tasty topping to paleo pancakes. Children love chia breakfasts as they have the texture of pudding. Who doesn't want chocolate for breakfast?
Which milks are keto?
You can add chia seeds to your choice of liquid, such as coconut cream, coconut milk, milk, nut milk, water then add your own variety of flavourings, fruits and spices. Add some berries to make it even healthier and packed with nutrients and antioxidants.
Low-carb chia breakfasts will keep your children fuller for longer and help them concentrate with all those healthy Omega 3's. As a rule, I generally use the ratio of Chia seeds to liquid 1:9 which equates to roughly 2 cups (or about 450ml) liquid to ¼ cup (30g) chia seeds.
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How much liquid do chia seeds need?
You can go as high as 1:6 if you really want the chia seeds to set pretty firmly, such as a 'jam'. The ability of the chia seeds to gel firmly also depends on the liquid you use.
If coconut cream is used, this sets firm in the fridge anyway, so expect a more solid low-carb chia breakfast than liquid. To make the low-carb chia breakfasts, just throw everything together in a bowl the night before to allow the chia seeds to swell and absorb the flavours.
By morning, your breakfast is ready. Easy as.
Top tip!!! To be uber-trendy, pack them in a Mason Jar and tote them to work on the ferry or train.
📖 Recipe
Low-Carb Chia Breakfasts - 4 ways
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Ingredients
Mocha Chia
- 150 ml (¾ cup) coffee
- 150 ml (¾ cup) coconut cream
- 1 tablespoon tahini or another nut butter
- 1 teaspoon vanilla
- 2 tablespoon granulated sweetener, of choice or more, to your taste
- 40 g (¼ cup) chia seeds
- cinnamon to taste
Cinnamon Coconut Chia
- 300 ml (1 ¼ cups) coconut cream
- 125 ml (½ cup) water
- 40 g (¼ cup) chia seeds
- 4 tablespoon almond meal/flour
- 2 tablespoon desiccated/shredded coconut unsweetened
- 1 teaspoon vanilla
- 1 tablespoon granulated stevia to taste or sweetener of choice
- 2 teaspoon ground cinnamon
Berry Coconut Chia
- 300 ml (1 ¼ cups) coconut cream
- 125 ml (½ cup) water
- 40 g (¼ cup) chia seeds
- 50 g (½ cup) berries
- 2 tablespoon granulated sweetener, of choice or more to your taste
Chocolate Coconut Chia
- 300 ml (1 ¼ cups) coconut cream
- 125 ml (½ cup) water
- 40 g (¼ cup) chia seeds
- 2 tablespoon cocoa powder
- pinch ( ) salt
- 2 tablespoon granulated sweetener, of choice or more to your taste
- cinnamon to taste
Instructions
Mocha Chia
- Put all the ingredients in a bowl. Mix and refrigerate overnight.
Cinnamon Coconut Chia
- Put all the ingredients in a bowl. Mix and refrigerate overnight.
Berry Coconut Chia
- Break up the berrys with a fork, then mix all the ingredients together until nice and pink.
- Refrigerate overnight until set.
Chocolate Coconut Chia
- Put all the ingredients in a bowl. Mix and refrigerate overnight.
Notes
- Mocha Chia Breakfast - 1.4g net carbs, 27.1g fat, 5.9g protein
- Cinnamon Coconut Chia - 5.8g net carbs, 55.9g fat, 10.2 g protein
- Berry Coconut Chia - 5.3g net carbs, 40.9g fat, 6.5g protein
- Chocolate Coconut Chia - 5.3g net carbs, 42.3g fat, 8.3g protein
More breakfast recipes you may like:
- 23 easy keto breakfast ideas that will keep you full
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Susan
Just curious about the protein levels in these chia puddings, and whether or not to add more protein. As an older person (mid 70s) I know I need more protein than younger people, plus I tend to do better with more protein - I stay full longer. Your thoughts?
Libby Jenkinson
Yes, there's certainly less protein in chia breakfasts when compared to a traditional breakfast such as eggs, bacon, chaffles or other animal sources of protein. Protein is required to keep us full and for all the functions that require amino acids. Most people fear protein because of the potential for gluconeogenesis but this is misguided and protein should be encouraged. So by all means, add more protein. This recipe is very popular with my vegetarian and vegan readers who want to stay away from animal protein or ultra-processed protein powder. Further reading: What does 30g protein look like.
Susan
Thanks, Libby! I understand that one can have too much protein, but I’m not afraid of it. So I made the coconut-cinnamon version for this morning’s breakfast, with added protein powder. It has kept me full all morning. The texture was very different from what I’m used to with chia puddings, probably due to using almond flour, but it did not require extra mixing sessions to get the chia well distributed. I may try adding almond flour to another chia pudding recipe I like to make it easier. I’m hoping to find a better brand of coconut cream than the only one I could find when I last shopped for groceries. I did top top it with hemp seeds and frozen blueberries, which was a good call. I’m looking forward to trying some of the other versions now.
Paul
Could you use milled chia seeds, apparently when milled they release more Omega 3 ?
Libby Jenkinson, MPS
Interesting, yes that would work. Being milled, however, may adjust how much liquid the chia seeds can absorb. My initial thoughts would be that milled seeds could potentially absorb more? So you may need to add more liquid (or less, this is my best guess) so the low-carb chia breakfasts are the right consistency. Please come back and let us know how it went.
JRichards
Not so easy for people like me, who cannot eat milk products, cheese, fat & oils, coconut, chocolate, or anything on the red to black colours scale.
Libby Jenkinson, MPS
Eggs?
Maryanne Barra
I had the chocolate coconut one! So easy to make! Tastes amazing! I only had cacao so it was a little strong and I had a lot of seeds sink to the bottom but it still tastes good!
Robin
Libby, can I sub in dairy cream for the coconut cream?
Libby www.ditchthecarbs.com
That would be lovely but the fat: liquid ratios will differ so you may need to add additional chia seeds to ensure they thicken nicely.
Leonie Smith
Hi...I made the mistake of only using water with the chia seeds...any suggestions on how to i can make the flavour a whole lot better to use it up? Thnx
Libby www.ditchthecarbs.com
Eeeek - you may just about to resurrect the chia by making sugar-free chia jam? Although as the chis seeds have already swollen, they may not take up any more liquids and hence flavours.
Rosemarie
I always add them to my yoghurt and coffee
Carol Hancock
Hi Libby from UK. Just had the Mocha Chia for breakfast. Should have carb counted it first. When I entered it into my carb counter it worked out at 27.8 total carbs, 19 net carbs for one serving. Enjoyed the taste (without cinnamon) but 1 gm carbs left for the day. Not sure how you came to 1.5gm net carbs.
Libby www.ditchthecarbs.com
Are you counting total or net carbs? Did you remember to deduct the fibre? 🙂
Judy the Baker
I was wondering how you got your figures, also, LibbyI
I made the cinnamon coconut chia. It was DELICIOUS! But I count total carbs. Since you don't have total carbs or fiber listed, I ran it through carb manager.
I got Total carbs of 19.7gr
Less fiber 10.0 gr
Net Carbs: 9.7gr. Your figures say 5.8gr. Why the difference?
And printed out a page of one serving. i didn't eat two servings.
I am hoping to try your other recipes. This is my first time at your website. But I wonder why your numbers are so different. I'd rather just plug your numbers into Carb Manager, with total carbs and fiber.
Thank you very much
Brian
I tried the cinnamon coconut this morning, I liked the taste but it is very stiff. Does the coconut cream cause that, I used Whole Foods brand, maybe there is a better choice? Or maybe it should be room temp?
Libby www.ditchthecarbs.com
Sometimes the fat content in coconut cream brands differs so just adjust the thickness of the chia breakfast to your liking. You may want to add additional coconut cream next time you make this recipe, or use a little fewer chia seeds.
Suzette
It said to use coconut milk… Are used canned coconut milk not canned coconut cream… Also can you show me all the calories carbs fats etc. all the nutritional information thank you so much...
kim
Hi, After you leave it refridgerate overnight, can you heat it up?
Libby www.ditchthecarbs.com
Yes, although when you heat coconut cream the resulting chia mixture may be not as thick. Coconut cream thickens when it is cool as the coconut oil solidifies.
Maya
Prep time: 5 minutes
Total time: 5 minutes
"Refrigerate overnight"
does not compute. I understand you must refrigterate chia overnight, but to say total time is 5 minutes is quite a stretch.
Jules
Just had the chocolate coconut pudding for breakfast for the first time. Loved it! I’m not keen on coconut but I couldn’t really taste it. I used a whole tin of coconut milk and didn’t add any water because the liquid was sufficient.
The only thing I would do differently is bring it out of the fridge and let it stand for a few minutes before eating, it was a little bit cold for my teeth!
I’ll certainly make it again. Gives “Angel Delight” a run for it’s money!
Annie
Does anyone know the calories for each of these? tks
Donna
Are the macros correct? When I calculate the Mocha Chia Breakfast it comes up as 5.5g Net Carbs using the same brands as you used.
Bonnie
can u put recpies in imperial as well as metric?
Libby www.ditchthecarbs.com
YES! Below each recipe there are two large red buttons that you can swap between metric and cups. You can even dial up how many servings you would like and the ingredients are calculated for you too 🙂
Bonnie
thank you!
saheb
how about the calories, can u plz mention how many cal in each ? i am following the keto diet and it will be very helpful.
Annie
How many calories are in each of these, Does anyone have the answer to this? tks
Donna
I did each ingredient tp add up the calories on a calorie count app and the cinnamon comes in at 518 cal. For each serving?
I think we’ll have to do our own because no one seems to be answering that question??
Kari
Looking at your pictures of chia breakfasts I have to ask - where is this reddish color coming from?
Libby www.ditchthecarbs.com
That will be the berry coconut chia. the recipe calls for 50g / 1/2 cup berries.
BusyMumaTortoiseRuna
Wow! Amazing!! I have had the Chocolate Coconut Chia for the last two mornings and so full and such great feeling! I was a little sceptical as I'm not a massive coconut lover, but this has amazing flavour and feels like I'm being naughty having this for breakfast! I might make it for a pudding too! It has incredible flavour and I'm actually finding time to eat it (with four kids 6 and under....I quite often forget to have breakfast!) Looking forward to being a healthier mummy!
Becky
I have a chia/flax seed blend. Would that work for these recipes? I tried the blend in a pudding and it was good! 🙂
Libby www.ditchthecarbs.com
Not knowing the ratio of your chia:flax blend, I can't really say how thick they would turn out. But I am sure you could experiment and possibly add an extra tablespoon or two to ensure they thicken and set beautifully.
Deonie
Just made the mocha-I don't even know why I have tahini in the cupboard but anyway it's all in the fridge looking forward to eating it tomorrow when I get hungry..
Laura
Hi can I use Greek yoghurt instead of coconut cream in these recipes?
Libby www.ditchthecarbs.com
Sure, just check the carb content. Brands vary so much.
T. Bastress
I am in love with the chocolate coconut chia breakfast!! I have made the berry and mocha a few times and really like those but the chocolate version is now my go to breakfast and dessert. For me, it is better than any mousse recipe. Thank you,Thank you!! I wish I hadn't taken so long to try it. Sooo good.
Don Mc Laughlin
Tried the Chocolate Coconut Chia breakfast with my kids.
It was hard to know how to get them to buy into the idea so I told them that they were getting "coco pops" for a change."You guys must be the luckiest kids ever to be having chocolate for breakfast"
We don't buy cereal breakfasts,so they've never had Coco Pops before and gave up asking for them .Simply got tired of being told no so they we're genuinely excited at the prospect.So I thought the latent desire for Coco Pops might be enough to win them over to try something different.
However.the barriers came up because the Chia simply didn't resemble the look of the Coco Pops cereal even though the taste was there.It was evident that my strategy had some holes in it .
They were quick to resist on the look alone and of course once the older resisted the younger one picked up on it.
My eldest bailed after a few spoonfuls and was delighted that the school bus was there to rescue him.
I managed to spoon feed it into my youngest even though there was some resistance she collaborated in the end but it was a forced march to be honest.
I had it myself and couldn't believe how filling it is ....it's genuinely a real surprise I must say!
The texture was a challenge for the kids to take on given the leap too large from the baked beans on wholegrain spelt toast that they're used to.I imagine the disapointment of the Coco Pops imposter didn't help either so I may have been over ambitious and could've used a more incremental approach.
They quickly detect the Chia kernels and make a point of rooting them out with their fingers to show you :-).
Its still worth pursuing though as it may take a few attempts for the light to come on in their head.We'll see.........
Thanks Libby
Libby www.ditchthecarbs.com
I love this story, thanks Don. And as for trying to fool them into thinking chia is cocoa pops, hilarious.
Lonnie Graham
OMG! Cinnamon Coconut with ground almonds was so delicious. I put a little lime juice and zest and a few blueberries. My son and I loved it. Can't decide if its breakfast or dessert. Thanks Libby.
Diannah
I am.looking for breakfast ideas that are quick. They sound great. My daughter is not fond of coconut at all. Do you taste the cream flavor? If so is the an alternative? Thanks
Libby www.ditchthecarbs.com
Yes you do taste the coconut cream. Why not look at my breakfast recipe finder. They are all set out my photos so you can choose something she will enjoy. There are plenty of options in there.
Sophia
I tried the Berry Chia for breakfast this morning (never had chia before!) and was amazed how it filled me up. Thanks for such great recipes
Natalie
Absolutely delicious, just had the mocha one warm for brekkie - my winter go to "porridge" thank you 🙂
T. Bastress
Loved the Berry chia! Made the Mocha chia last night and I have a layer of liquid on top. I didn't let the coffee get cold before I added it. Maybe that is the problem?
MLCDz
OMGosh! Tried this this morning warmed up - so GOOD! My question though is about the coconut cream. The first recipe calls for 2/3 c., the others all 1 1/3 c. That's a pretty hefty calorie difference according to MFP.. Does the 2/3 c. coffee make that much of a difference? If I used less coconut cream can I sub in something else? and, yes, as an incredibly metabolically damaged, insulin resistant T2 diabetic, I still have to be conscious of calories, not just carb & protein.
Libby www.ditchthecarbs.com
There is a certain ratio of liquid to chop seeds you need to use, so it's up to you which liquids you use and how much coconut cream if you wanted to cut back on that.
Ml Carver
Thank you.
Bonnie Kraynick
I just made the cinnamon one, I only used 2T of almond flour because it seemed strange to eat uncooked flour lol. Anyway what are the calories on each of the pudding? You have carbs, fats, protein, but no calories.
Wendy Nicholas
I love Chia, mixed into a smoothie, sprinkled over my salad or made into breakfast pudding yummy 🙂
Janet Bailey
I have never tried chia seeds before. I look forward to trying dishes with them.
Anna Nicamhlaigh
Never used them before, I think I'd try out your recipes above or put them into my home baking somehow.
Karen Withrow
I put them in my smoothie every Am. I'd like to try and branch out though and see how they are in other ways.
Portia
I make Chia Seed puddings with coconut milk and fruit for breakfast. Delicious!
Susanne
Wow, I think I have to try Chia ... looks so delicious. Would definitiely try the coconut Chia 🙂
laeticiadom
Chia seeds are great if used before they've completely swelled, the'll continue to swell in your stomach, making you fuller longer!
I like to sprinkle a few on chocolate fudge with some cocoa nibs to give some crunch and additional fiber!
Frances Marti
I use chia seeds in my smoothies and breakfast puddings 🙂 am going to try them in a soup like suggested above!
kathystevensaustin
I am going to make a breakfast recipe using chocolate protein powder, strawberries and chia!
Jill
What is the calorie count on each serving please?
Libby www.ditchthecarbs.com
Hi Jill, I am slowly going through all my old posts and adding the nutrition panel, until then, you can calculate them on MyFitnessPal or Cronometer (I need a nutrition minion 😉 )
Sam
Is it possible to make these as a porridge? Or would you once out of fridge over night heat the breakfast in a pot? Thanks
Libby www.ditchthecarbs.com
Absolutely! Make them the night before then just warm through using the microwave or on the stove top.
Patti
Is there a sugar-free vanilla paste available?
Libby www.ditchthecarbs.com
I can't find any paste that is sugar free but I did find an extract. Bakto Flavors Pure Madagascar Vanilla Extract - 8 OZ
alternatively I found a recipe to make your own - with vodka!!!
Steven DeQuincey
I got a bit obsessed making these as puddings. Today I forgot to soak any chia so gave flax a try. 1/4 cup flax, 1.5cup milk, 25g whey protein, 1tbsp coca powder, 1tbsp peanut butter + stevia to taste. Heated it in the pan and it 'glopped' together really quick. A delicious hot chocolate pudding that could be a breakfast. Yum!
zahra
coconut cream.. where would i get it or do i leave of coconut milk in the fridge and let it separate? please advice
Libby www.ditchthecarbs.com
Take a look at my food label page where you can see the coconut cream I use. it is generally 2-4% carbs and 20-25% fat. It can come in a tin or a litre box. If you can't buy it, use coconut milk and add some creamed coconut. It may take some experimenting until you get it right.
chlegaux
I am wondering if I can make these even more in advance and freeze them?
Libby www.ditchthecarbs.com
Probably not. I don't think they would defrost very well and may separate once thawed.
Kylie
Hi, is the nutritional information for both serves or just one? Have just put mine in the fridge ready for brekky in the morning. Looking forward to it!
Libby www.ditchthecarbs.com
Per serving.
Sandy
My husband is hooked! He's been eating these "puddings" for dessert every day for the past week! Thanks so much!
Sandy
I made the chocolate chia and wasn't crazy about it by itself. I added it to yogurt with a few nuts, though, and it was delicious! I'll have to try the other flavors!
Eileen
I don't understand what is 100 mi and 300 mi cream mean??? I still learn what mi mean??? Thank, Eileen
Libby www.ditchthecarbs.com
That is 100ml or 300 ml stands for millilitres.
Suzi
Hi - just want to check on the amount of Stevia in the Mocha chia - 2TBS seems a lot for stevia glycerite (I normally only use something like 1/4 teaspoon in a recipe), would I really need to use that much?
Libby www.ditchthecarbs.com
I use granulated stevia in all my recipes, so use the usual amount of your brand of stevia to get the desired sweetness. https://www.ditchthecarbs.com/howtostart/cooking-conversion-charts/
Annie
I tried the coconut cinnamon as my first taste of a chia pudding . I liked the texture and like the concept as a breakfast food with berries ( my daughter is a big fan) I will make it without cinnamon next time as I couldn't taste the coconut. When you say coconut cream do you mean the small tins ? Thanks
Thank you for your lovely inspiring recipes !
Libby www.ditchthecarbs.com
Hi Annie, I'm glad your daughter liked it. The coconut cream I use comes in 400g tins or 1 litre packs. There is such a variation on brands. To give you an idea of mine, it is 25% fat and 1.5% carbs. Hope that helps. Libby. (P.S. My favourite chia breakfast is the berry one).
Annie
Thanks Libby☺️
In Uk it seems to come in 160ml tins and is higher in carbs and lower in fats . I might try some of the coconut milks ......
My daughter is mad about Chia ( 21 year old student) so keep the recipes coming.
We bought a book yesterday on the strength of a recipe for -Chia mango and Macadamia Trifle (cut the carbs by Tori Haschka ) I feel the mango and lychees would be too much for me trying to lose weight but something for the future !
Will try the berry one !
Thanks
Annie
jennisouthey
I only discovered chia seeds this weekend and am in LOVE! Your coconut recipe is amazing; made it yesterday & my husband and I finished it off! So delicious! I've just made another batch today! Thank you!
Libby www.ditchthecarbs.com
Excellent to hear. I'm going to start using them in baking too, so watch out!
Heidi
Hi Libby,
I was doing some on line research after going to a peer group talk about this, and discovered you and this! What a great site, and I can't wait to talk to you about this. Heidi
Libby www.ditchthecarbs.com
Hi Heidi, thanks for the feedback. I'm about to start helping out with research on childhood obesity so there are definitely interesting times ahead. Speak soon. Libby x
jennisouthey
It sounds like they absorb a lot of liquid, is it best to allow them to absorb all moisture they require before eating them?
Libby www.ditchthecarbs.com
Hi Jenni. I let them totally absorb the liquid as I like to prepare the Chia for breakfast the next day, others add them straight into a blender to make smoothies. If you don't let them absorb liquid first, you have to ensure you drink plenty of fluids otherwise they will absorb water from your stomach and possibly lead to stomach cramps.
Bettwsy-Anne Tarboton
I am in South Africa. Where can I get Chia?
Libby www.ditchthecarbs.com
I'm not sure, I can ask on Ditch The Carbs Facebook page if you like. Libby.
jennisouthey
Hi Bettwsy-Anne you can buy them at most health shops such as Wellness Warehouse, etc
Rhonda
In SA you can also get Subja or Tukmuria (cousin to chia) in any indian spice shop. It tastes exactly the same and benefits are just as good. Is is also very cheap. Chia is also availavle at any Dischem pharmacy.
[email protected]
Hi Libby, you finally convinced me to go and try out Chia Seeds. I've asked my wife to drop into a health food store to purchase for me. (She's nearer to shops than where I work) I normally have flaxseed in my morning porridge, but its time to try out this "superfood". Thanks for all the great recipes and posts you continue to write!
Libby www.ditchthecarbs.com
Yay Neil. Let me know how you get on. My next trial will be having it hot, like porridge (but without those insulin driving oats). And thanks again for the great feedback. It's always a boost. Libby.