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This keto snack is inspired by the unofficial but universal sign that autumn has begun: Pumpkin spice latte.
And who can blame one for liking pumpkin spice latte – it tastes irresistibly good and feels like drinking autumn.
Well, this sugar-free keto pumpkin spice chia pudding with only 4.1g net carbs per jar has the same spicy taste as the original but can also serve as a delicious breakfast or snack idea on keto!
OTHER KETO TREATS AND SWEETS:
Keto Oreo Cookies Vanilla Chocolate Chip Keto Mug Cake Keto Twix Bars Keto Brownie Bites Keto Blueberry Mousse Keto Chocolate Ice Cream
KETO PUMPKIN SPICE CHIA PUDDING INGREDIENTS:
This section is where I share a few suggestions and explanations for the ingredients you’ll need for this recipe.
(You can find the exact amounts needed on the recipe card embedded below this section).
Why erythritol?
In my opinion, erythritol is the best keto-friendly sweetener.
– it doesn’t spike your blood sugar,
– it’s completely safe and
– has a very fresh & natural sweet taste.
Because of its natural origin and natural production process (fermentation), I also consider erythritol to be paleo-friendly.
You can use other keto-friendly sweeteners that won’t spike your blood sugar as well, but be aware that you may have to add more or less sweetener if you do so.
Erythritol is about 70% as sweet as sugar whereas other keto-friendly sweeteners like monk fruit and stevia are much sweeter than sugar.
Keep that ratio in mind when using a 1:1 sugar replacement.
If you don’t have pumpkin spice on hand, you can easily make your own one by mixing the following spices:
1 TL cinnamon
½ TL ginger (ground)
½ TL allspice (ground)
¼ TL cloves (ground)
¼ TL nutmeg (ground)
You can also use a vanilla bean in exchange.
1 tsp = 1/2 bean
HOW TO MAKE THE KETO PUMPKIN SPICE CHIA PUDDING:
Add all ingredients to a small jar and mix right away.
Let the jar sit for about two minutes before stirring again.
Wait another five minutes before stirring again.
Make sure there are no clumps of chia seeds at the bottom or the edge of the jar and that everything is evenly distributed.
Place the jar in your refrigerator for at least 30 minutes.
After the 30 minutes are over, you can take your keto chia pudding out of your fridge.
Give it a good stir one last time and enjoy!
You can also leave it in the fridge for a longer period of time and eat it later - but you should still stir the pudding once more at the 30 minute mark.
Cover the keto pumpkin spice chia pudding with plastic foil or a matching lid for your jar and store it in your fridge.
The pudding will keep fresh in the refrigerator for 3-4 days.
1 servings
1 Jar
- Amount per serving
- Calories230
- % Daily Value *
- Total Fat 17.2g23%
- Total Carbohydrate 4.1g2%
- Protein 8.5g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Directions
Add all ingredients to a small jar and mix right away.
Let the jar sit for about two minutes before stirring again.
Wait another five minutes before stirring again.
Make sure there are no clumps of chia seeds at the bottom or the edge of the jar and that everything is evenly distributed.
Place the jar in your refrigerator for at least 30 minutes.
After the 30 minutes are over, you can take your keto chia pudding out of your fridge.
Give it a good stir one last time and enjoy!
You can also leave it in the fridge for a longer period of time and eat it later - but you should still stir the pudding once more at the 30 minute mark.
Cover the keto pumpkin spice chia pudding with plastic foil or a matching lid for your jar and store it in your fridge.
The pudding will keep fresh in the refrigerator for 3-4 days.
Notes
Q: How do you include Erythritol in your calculations?
A: The short answer is: I don’t, and I can tell you why.
Erythritol is a sugar alcohol which your body can’t digest.
If you ingest it, it won’t spike your blood sugar & it won’t release insulin (which is a good thing if you want to stay in ketosis).
It passes through our system basically “untouched”.
Because of this, you can subtract the carbs from erythritol completely, which is what I always do.
(I try to be as accurate as possible with this information, but values may vary because of natural occurring fluctuations and different products used.)
MORE KETO TREATS AND SWEETS:
Keto Oreo Cookies Vanilla Chocolate Chip Keto Mug Cake Keto Twix Bars Keto Brownie Bites Keto Blueberry Mousse Keto Chocolate Ice Cream
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I'm Uliana, the creator of hungryforinspiration.com.
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I’m dairy free currently. Would this work with almond milk?
Yes, almond milk would work as well! It might be a bit less rich in taste due to the lower fat content in almond milk.