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    Home » Recipes » Low-Carb Keto Breakfast Recipes

    Easy Sugar-Free Overnight Chia Breakfast Recipes (4 Flavours)

    This post may contain affiliate links.

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    5-INGREDIENTS COOKBOOK STARTER PACK JUMP TO RECIPE
    Low-carb chia breakfast
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    A super easy sugar-free chia overnight breakfast made with 4 creamy delicious flavors. Mocha, chocolate, coconut, and berry.

    You only need a few simple ingredients and takes less than 5 minutes to prepare.

    collage of 4 Low-carb chia breakfasts
    4 Easy low carb keto chia breakfast recipes

    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.

    Jump to:
    • What are chia seeds?
    • How to use chia seeds?
    • Which milks are keto?
    • How much liquid do chia seeds need?
    • 📖 Recipe
    • More keto breakfast recipes
    • 💬 Comments

    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 millimeters 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 it as a tasty topping to almond flour 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 choices 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.

    mockup of a low carb and keto breakfast recipe cookbook

    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

    collage of 4 chia breakfast ideas

    Please rate this recipe.

    4.6 from 34 votes

    Low-Carb Chia Breakfasts Recipe (4 flavours)

    Low-carb chia breakfast - 4 easy ways. These will be sure to please everyone. This protein in the chia and the healthy fats in the coconut cream will keep you full until lunchtime.
    Servings: 2 for each recipe
    NET carbs: 1.4g
    Author: Libby Jenkinson
    Prep Time 5 minutes
    Total Time 5 minutes
    Category: Breakfast
    Diet: Diabetic. Gluten Free
    Dairy Free. Gluten Free. Grain free. LCHF. Low Carb. No Sugars. Paleo. Wheat Free
    Review Recipe Print Pin Email

    Calculate ingredients

    Adjust servings: 2 for each recipe
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    Ingredients

    Mocha Chia

    • 150 ml (¾ cup) strong coffee
    • 2 tablespoon cocoa powder (unsweetened)
    • 150 ml (¾ cup) coconut cream
    • 1 tablespoon tahini or another nut butter
    • 1 teaspoon vanilla extract
    • 2 tablespoon granulated sweetener, of choice or more, to your taste
    • 40 g (¼ cup) chia seeds
    • ground 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 extract
    • 1 tablespoon granulated sweetener of choice 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 (unsweetened)
    • pinch ( ) salt
    • 2 tablespoon granulated sweetener, of choice or more to your taste
    • ground cinnamon to taste

    Equipment

    • Mixing bowls
    • Measuring cups and spoons

    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.
    © Copyright Ditch The Carbs

    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

    5-INGREDIENTS COOKBOOK

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    Nutrition Facts
    Low-Carb Chia Breakfasts Recipe (4 flavours)
    Serving Size
     
    1 serve (mocha)
    Amount per Serving
    NET carbs
     
    1.4
    g
    Total Carbohydrates
     
    11.7
    g
    4
    %
    Fiber
     
    10.3
    g
    43
    %
    Sugar
     
    0.3
    g
    0
    %
    Protein
     
    5.9
    g
    12
    %
    Fat
     
    27.1
    g
    42
    %
    Sodium
     
    11.6
    mg
    1
    %
    Potassium
     
    476.9
    mg
    14
    %
    Vitamin A
     
    15.9
    IU
    0
    %
    Vitamin B1
     
    0.3
    mg
    20
    %
    Vitamin B6
     
    0.1
    mg
    5
    %
    Vitamin C
     
    2.7
    mg
    3
    %
    Vitamin E
     
    0.1
    mg
    1
    %
    Vitamin K
     
    0.2
    µg
    0
    %
    Calcium
     
    153.4
    mg
    15
    %
    Folate
     
    37.6
    µg
    9
    %
    Iron
     
    4.3
    mg
    24
    %
    Magnesium
     
    123
    mg
    31
    %
    Selenium
     
    14.4
    µg
    21
    %
    Zinc
     
    2.3
    mg
    15
    %
    % Daily Value*
    -
    Calories
    407.9
    * Percent Daily Values are based on a 2000 calorie diet.

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    Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.

    More keto breakfast recipes

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    Libby Jenkinson in her garden

    I'm Libby Jenkinson MPS. A registered pharmacist, Health Coach, Cert.Adv Nutrition, mother of 3 and founder of Ditch The Carbs and Low-Carb Practitioners.

    Learn more about me →

    low-carb and keto cookbooks

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    1. Susan

      July 05, 2021 at 7:02 am

      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?

      Reply
      • Libby Jenkinson

        July 05, 2021 at 1:04 pm

        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.

        Reply
        • Susan

          August 10, 2021 at 5:24 am

          5 stars
          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.

          Reply
    2. Paul

      April 27, 2021 at 3:56 am

      Could you use milled chia seeds, apparently when milled they release more Omega 3 ?

      Reply
      • Libby Jenkinson, MPS

        April 28, 2021 at 8:52 am

        5 stars
        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.

        Reply
    3. JRichards

      March 21, 2021 at 10:56 am

      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.

      Reply
      • Libby Jenkinson, MPS

        March 22, 2021 at 1:31 pm

        Eggs?

        Reply
        • Kate

          June 03, 2022 at 8:32 am

          5 stars
          Could you tell me the equivalent to coconut cream in UK?

          Reply
          • Libby Jenkinson

            June 03, 2022 at 10:51 am

            5 stars
            I remember buying coconut cream in the UK. I think it was in Tescos or Sainburys in the curry aisle. It will either be in a can or carton.

            Reply
    4. Maryanne Barra

      August 10, 2020 at 10:07 pm

      5 stars
      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!

      Reply
    5. Robin

      April 05, 2020 at 1:41 pm

      Libby, can I sub in dairy cream for the coconut cream?

      Reply
      • Libby www.ditchthecarbs.com

        April 07, 2020 at 1:44 pm

        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.

        Reply
    6. Leonie Smith

      February 02, 2020 at 9:36 am

      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

      Reply
      • Libby www.ditchthecarbs.com

        February 03, 2020 at 3:34 pm

        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.

        Reply
      • Rosemarie

        June 18, 2020 at 6:01 pm

        I always add them to my yoghurt and coffee

        Reply
    7. Carol Hancock

      January 16, 2020 at 11:02 pm

      3 stars
      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.

      Reply
      • Libby www.ditchthecarbs.com

        January 17, 2020 at 5:38 pm

        Are you counting total or net carbs? Did you remember to deduct the fibre? 🙂

        Reply
        • Judy the Baker

          April 26, 2021 at 3:39 pm

          5 stars
          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

          Reply
    8. Brian

      September 17, 2019 at 1:04 am

      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?

      Reply
      • Libby www.ditchthecarbs.com

        September 18, 2019 at 9:15 pm

        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.

        Reply
      • Suzette

        February 23, 2021 at 9:48 am

        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...

        Reply
    9. kim

      March 16, 2019 at 2:32 am

      Hi, After you leave it refridgerate overnight, can you heat it up?

      Reply
      • Libby www.ditchthecarbs.com

        March 17, 2019 at 3:57 pm

        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.

        Reply
    10. Maya

      October 22, 2018 at 4:21 am

      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.

      Reply
    11. Jules

      September 27, 2018 at 8:02 pm

      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!

      Reply
    12. Annie

      July 07, 2018 at 10:10 am

      Does anyone know the calories for each of these? tks

      Reply
    13. Donna

      May 07, 2018 at 11:29 pm

      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.

      Reply
    14. Bonnie

      March 22, 2018 at 9:21 am

      can u put recpies in imperial as well as metric?

      Reply
      • Libby www.ditchthecarbs.com

        March 22, 2018 at 11:00 am

        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 🙂

        Reply
        • Bonnie

          March 23, 2018 at 12:07 am

          thank you!

          Reply
    15. saheb

      September 26, 2017 at 7:07 am

      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.

      Reply
      • Annie

        July 07, 2018 at 10:01 am

        How many calories are in each of these, Does anyone have the answer to this? tks

        Reply
      • Donna

        July 17, 2018 at 1:46 am

        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??

        Reply
    16. Kari

      September 17, 2017 at 3:51 pm

      Looking at your pictures of chia breakfasts I have to ask - where is this reddish color coming from?

      Reply
      • Libby www.ditchthecarbs.com

        September 18, 2017 at 1:07 pm

        That will be the berry coconut chia. the recipe calls for 50g / 1/2 cup berries.

        Reply
    17. BusyMumaTortoiseRuna

      August 31, 2017 at 11:36 am

      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!

      Reply
    18. Becky

      July 18, 2017 at 1:15 am

      I have a chia/flax seed blend. Would that work for these recipes? I tried the blend in a pudding and it was good! 🙂

      Reply
      • Libby www.ditchthecarbs.com

        July 21, 2017 at 12:36 pm

        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.

        Reply
    19. Deonie

      April 19, 2017 at 1:02 am

      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..

      Reply
    « Older Comments

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