HomebreakfastOvernight Chia Pudding: The Ultimate Guide gluten free, keto & paleo

Overnight Chia Pudding: The Ultimate Guide gluten free, keto & paleo

Think of this overnight paleo and keto chia pudding as an ideal way to kickstart your day: a true nutritional powerhouse, plus a meal prepping dream!

Taking a spoonful of overnight Keto chia pudding
Overnight Gluten Free, Paleo & Keto Chia Pudding: The Ultimate Combination Guide!

Overnight Keto Chia Pudding

The Ultimate Combination Guide

Chia seeds are awesome.These tiny Mexican guys pack a whole lot of protein and add a whole lot of oomph.They contain large amounts of fiber and omega-3 fatty acids, plenty of high quality protein, and several essential minerals and antioxidants.

So if youre on keto, and having trouble passing (you know,!), chia seeds are bound to become your new best friends.

Plus, feel free to whip up a large batch and keep it handy in the fridge for the week. i.e. meal prepping supreme!

Overnight Gluten Free, Paleo & Keto Chia Pudding  The Ultimate Combination Guide! #chiapudding #keto #ketobreakfast #lowcarb #paleo #glutenfree #healthyrecipes
Overnight Gluten Free, Paleo & Keto Chia Pudding The Ultimate Combination Guide! #chiapudding #keto #ketobreakfast #lowcarb #paleo #glutenfree #healthyrecipes

The Chia Pudding Master Guide

2 tablespoons chia seeds

Chia seeds go a long (long!) way after an overnight soak. Plus, think 1g net carbs per serving (12g total – 11g fiber). Ideal


1 cup ‘milk’

Our favorite here will forever be coconut milk, as it lends some natural sweetness to the chia pudding. Having said that, simply use whatever floats your boat here (even water!).


sweetener (optional)

We’re all about limiting excessive use of sweeteners where possible, and in our opinion a few drops of stevia go a long way here. We particularly loveSweetLeafs stevia vanilla dropsfor this one. But again, sweeten as much (and with whatever!) your taste buds desire.


toppings (optional)

i.e. the fun part! Think anywhere form fresh berries and compotes (raspberry being our favorite!), to extracts (yes for vanilla!), to even cocoa/cacao powder (yup, chocolate pudding at your service!) or matcha.

Keto Chocolate Peppermint Chia Pudding #ketopudding #ketochocolate
Keto Chocolate Peppermint Chia Pudding #ketopudding #ketochocolate

More Combination Ideas

  • Green tea matcha + macadamia milk + raspberries (fresh or in compote… see picture below!)
  • Cocoa + hazelnuts + almond milk (think Nutella!)
  • Cocoa + almond milk + raspberry compote
  • Strawberries + Greek-style yogurt + almond milk
  • Cashew milk + fresh blueberries + coconut flakes
  • Coconut milk + lemon or orange zest (think citrusy vibes!)
  • Almond butter + berries + coconut flakes
  • Peanut butter + cocoa + almond milk (think Reese’s!)
  • Peanut butter + raspberries (think PB&J!)

The Texture

Lets face it, either you love it or you hate it. But for those of you haters out there, may I suggest you give chia pudding one more try by blending it until silky smooth?

This is easier using pre-ground chia seeds (which you can just grind yourself in your blender/bullet/food processor). But also works well using an immersion blender.

And, they’re particularly good this way with some added cocoa powder. i.e. chocolate pudding!

Fact is, chia seeds make a killer thickening agent. So feel free to add them to smoothies for an instant thickening action. We even add them to our bulletproof hot chocolate to make it extra thick and creamy! And nope, not a chia seed in sight.

Overnight keto chia pudding with matcha and fresh berries
Overnight Gluten Free, Paleo & Keto Matcha Breakfast Bowl
Overnight keto chia pudding with raspberry jam
Overnight Gluten Free, Paleo & Keto Chia Pudding: The Ultimate Combination Guide!

Overnight Gluten Free, Paleo & Keto Chia Pudding  The Ultimate Combination Guide! #chiapudding #keto #ketobreakfast #lowcarb #paleo #glutenfree #healthyrecipes

Overnight Paleo & Keto Chia Pudding

Think of this overnight gluten free, paleo and keto chia pudding as an ideal way to kickstart your day: a true nutritional powerhouse plus a meal prepping dream!
4.85 from 32 votes
Prep Time 10 minutes
Resting Time 6 hours
Course Breakfast, Dessert
Cuisine American
Servings 1
Calories 151 kcal


For the keto chia pudding

  • 1 cup plant-based milk such as coconut, almond or macadamia*
  • 2 tablespoons chia seeds **
  • vanilla stevia drops or preferred sweetener, to taste
  • toppings of choice optional


  • Mix chia seeds with your chosen milk (very thoroughly!), cover and refrigerate overnight.
  • Add more liquid as needed to reach desired consistency (optional). Sweeten to taste and serve with toppings of choice. 
  • Chia pudding can be kept refrigerated in an airtight container for up to a week (i.e. it's ideal for meal prepping!). 


*If using canned coconut milk (the very thick full-fat kind), you only need to use a couple tablespoons diluted in water.
**I know some of you have voiced that 2 tablespoons of chia seeds results in a runny pudding (that hasn't been the case for me... and many of you either!). This could be due to a variation in seeds, so feel free to add up to 3 tablespoons ;)! Oh, and make sure you're whisking thoroughly to ensure even absorption.
If using xylitol, make sure to be careful if you have a pup around the house, as its highly toxic to the little guys!


Calories: 151kcal | Carbohydrates: 12.5g | Protein: 5g | Fat: 10g | Sodium: 328mg | Potassium: 97mg | Fiber: 11g | Calcium: 451mg | Iron: 1.9mg
Keyword keto chia pudding, overnight chia pudding, paleo chia pudding
Whip up this recipe?Comment below or drop me a line @gnomgnom._ and tag #gnomgnomyum!


  1. Lisa Rogers says:

    Paola – mis-typed my portions: 1c. Full fat coconut milk (can, 1c. water, I cup Vanilla Premier Protein and 6 TBS Chia seeds ….. ( sometimes I cut all of this in half to make a half batch and got those two confused!)

    • Paola says:

      Awesome to hear Lisa thank you for sharing your details! I also always keep some chia pudding in the fridge and add flavorings of choice

  2. Lisa says:

    5 stars
    Loved this!! Used 1 Cup full fat Coconut Milk (from Can), 1 cup water, and 1 cup Vanilla Premier Protein drink and 2 TBS Chia and it was AWESOME!!! First I loved the coconut flavor from the milk (and the added fat). The Premier Protein added sweetness and some great protein. I stirred it often the first 30 minutes, then put in frig. DELICIOUS!! Would eat about 1/2 cup in the morning with my Keto coffee and it sustained me until dinner – never felt hungry at all. This is now always in my frig!

  3. Cakemix says:

    5 stars
    I made this last night and had it for breakfast today. I love it! I have never bought chia seeds before, and this was a good way to get acquainted.

  4. Joni Moosman says:

    5 stars
    I love Chia,Flax and hemp heart cereal this morning I had it with unsweetened almond mil and added vanilla and some freeze dried blueberries, I have also added unsweetened flaked coconut. my sweetener is stivia. The kids love honey. So I know we will love it as a pudding.

  5. Rebecca White says:

    Hi. I tried putting 2 tbsp of chia in almond milk overnight. All I ended up with was a blob of chia in bottom of cup and they hardly absorbed the milk. What did I do wrong? Thanks

    • Wendy Paquette says:

      I stirred mine a few times? Also ended up with half liquid and then some settling on the bottom.. was basically liquid?
      I did love the flavor but was not a pudding texture whatsoever?

  6. Aleyna says:

    5 stars
    Hi! Can I use soy milk? And what coconut milk did you use because in the recipe coco milk has so little carb I guess? I found Alpro in the market. It contains 2.7 gr carb per 100 ml is it okay to use?

  7. Aleyna says:

    Hi! Can I use soy milk? And which brand do you use for coco milk? I found Alpro in my store can I use this brand for example Alpro coco milk includes 2.7 gr carb per 100 ml.

  8. Jasmine says:

    Of youre goof to add cocoa: how much? Would like to try this recipe. I just started to drink chia seeds and I find I enjoy it more now then my first try at it. Thank toi

    • Paola says:

      Hi Jasmine! Depends if you’re into milk vs dark chocolate, but roughly 1 tablespoon is a good place to start (you can always add it little by little and taste as you go!) xo

    • Paola says:

      It soaks up properly overnight, but even after an hour it’s also fine. You can also add warm water to speed up the process xo!

  9. Tamian Wood says:

    I’m allergic to nuts and coconut. Would this be the same if made with heavy cream instead of coconut or nut milk?

  10. Donna says:

    Two questions for this brills recipe…What can you do with the leftover coconut milk…can one keep it in the fridge for a time…or freeze it for later use? If I wanted to add some PB as mentioned in the comments…if I’m following a Keto lifestyle…are peanuts permitted? (I realise they are verboten in a Paleo structure!

    Thanks for all your experimenting and creating…we all profit and learn!

  11. Kristi says:

    Hi Paola! I love your recipes. I was super excited last night to stir up all the ingredients to have some chia pudding in the morning. I was super disappointed, though, when I took it out of the fridge this morning to find chia seeds floating on top of my almond Cashew milk. No pudding there! Do you think the seeds could have been old? I did everything by the book. Not sure what happened.

    • Paola says:

      Hi Kristi! In all honesty I have no idea what this has happened to a couple of you guys! Chia seeds natural ability is to soak up moisture and ‘plump up’, so I’m thinking that maybe there’s something up with you chia seeds? Why don’t you try testing them out by soaking them in hot water and seeing if they become pudding like? xo!

  12. Teresa says:

    Wouldnt you get better absorption using the ground ones? I can put mind over matter when it comes to texture because it is more important to me, to get the most out of what im Eating. Just wondering; what is your opinion. Thanks!!
    BTW, I have tried your fat bombs and love them <3

    • Paola says:

      Hi Teresa! In all honesty the texture is an absolute personal preference, but you are right in that it’ll absorb quicker if ground (not more, just faster). I prefer it whole if plain and with berries, but smooth if adding chocolate (and yup, ground seeds do help here!). xo and so happy you loved the fat bombs!

  13. Margaret says:

    How do you add the peanut butter to the Chia pudding. I would love to try cocoa and peanut butter but not sure do you mix the peanut butter in or you just put it at the bottom?

    • Paola says:

      Hi Margaret! You can do it two ways. My favorite is to make a chocolate chia pudding (mix in cocoa powder with the milk and chia seeds) and then just top it with peanut butter in the morning. Alternatively you can mix in some peanut butter along with the cocoa and milk for the overnight rest and you’ll get the flavor throughout. xo!

  14. Kate says:

    Made this using chai spices (cinnamon, cardamom and ginger). Also added some vanilla and stevia glycerite. Very tasty – reminded me somewhat of kheer.

  15. Nonojeena says:

    Hi there,
    Go exotic,
    add rose essence/water
    Ground cardomum,
    Drop of pink colour
    Sweeten as you would
    Sprinkle sliced almonds, fresh coconut slices some pistachios on top
    a Bombay crush
    Without the sugar rush

  16. Kathie Carr says:

    I make a cheesecake chia pudding using cottage cheese along with your ingredients, with berries it is so satisfying, good for you and you get to feel like you’re cheating!(
    add about 1/2 cup)

  17. Monica M says:

    5 stars
    Amazing, you are such an inspiration! I make it with hazelnut milk and in the morning add a teaspoon of sesame seeds and some chopped strawberries. I’m thinking about adding poppy seeds, cocoa and cinnamon to the next one…the possibilities are vast!!

    • Paola says:

      So happy you’re enjoying the recipes Monica! And thanks for reporting back with your add-ins and ideas, they sound wonderful! Like you said, possibilities are vast (maybe endless?!) xo!

      • Wendy says:

        This sounds great and I’m going to try it tonight. One question on the recipe: is it possible for you to add the flavor-combo options at the bottom? I usually print these recipes and keep them, I’d appreciate having them at hand.

  18. Connie says:

    Can yoy use heavy whipping cream in place of the almond milk? How much coco powder for chocolate pudding? Thank you.

    • Paola says:

      Hi Connie! I wouldn’t use 1 whole cup to replace the almond milk, maybe dilute it to taste? And regarding the cocoa powder I would start with 1 TBS and add more to taste. xo!

  19. Nora Nevers says:

    5 stars
    I used almond milk and found the next morning it was more drink than pudding so I added another 2 tablespoons of seeds to it. I think I will try coconut milk next.

    • Paola says:

      Hi Nora! Chia seeds ought to GREATLY increase in size. I’m not sure why yours didn’t swell up much… coconut or almond milk (or water) doesn’t make much of a difference for me.

    • Jessica Roney says:

      I just tried this and this happened to me too! The chia all stayed at the bottom and didnt swell much and the top just looks like regular almond milk. Help!!!

      • Paola says:

        Hi Jessica! This would honestly be a problem with your chia seeds, as it’s their natural ability to swell up and thicken up. You can test them by adding a couple tablespoons and a bit of hot water (they swell up quicker in hot liquids). If they don’t swell up then just toss them and try a new brand. I would be very interested to hear if by any chance you’re both using the same brand and warn against it? xo!

        • Deanna says:

          I mix all my ingredients and zap for about 30 seconds, stir and put in the fridge overnight. I never have an issue when I do this.

          • Linda says:

            Deanna, I think you have the solution. Mine kept separating when I used cold almond milk but did better when I brought it to room temperature and stirred it a bit. Maybe the temperature of the milk makes a difference in absorption.

      • Ronna says:

        5 stars
        Hi Jessica, I use chia seeds all the time, and one thing you must do to avoid what you just described is stir them frequently for the first ten minutes or so. If they’re not agitated in the beginning, they will end up in a big, gooey clump. I add them to Iced coffee, iced tea, smoothies … when having the tea or coffee I use a tall blender bottle and make sure I shake it frequently, and lay it on its side in between. Three or four times for that works pretty well. Good luck!

    • Paola says:

      Hi Brad! In all honesty I’ve no idea how many ounces (!!), BUT it comes out to a bit more than a cup after an overnight soak. They’re VERY filling!

  20. Hippocampus says:

    Before I use a can of my beloved lite coconut milk, does this have a tapioca texture to it? I love tapioca! I’m hoping this might work as a substitute.

    • Paola says:

      Hi there! Yes and no? Chia is very unique in it’s texture, but it is fairly tapioca-like (but a bit more gel-like). You also don’t need that much coconut milk (if you use from a can, you only need a couple tablespoons mixed with some water). xo!

      • Hippocampus says:

        Oh wow! Thanks for the quick reply. That answer helps with regard to the texture. And I’m glad you mentioned the amount of coconut milk. I assumed I’d need a whole cup (as per the recipe). Whew! Thanks!

        • Paola says:

          Lol you caught me answering comments! I just added a note to the recipe that if you use the canned full-fat one you only need a couple tablespoons diluted in water (do it to-taste!). Thanks for your comment, hadn’t thought about that detail xo!

          • Hippocampus says:

            This turned out well. The texture didn’t bother me. It was a bit like a crunchy tapioca. LOL. I will make for a special treat now and then. At least until I figure out how to swap the protein/fat numbers. ;o)

  21. Judy says:

    So if you’re not allowed to have seeds because of colon history, would grinding and using them that way be the better option?

    • Paola says:

      Hi Judy! I’m not sure, maybe check with your doctor? Ground up until super smooth you won’t get any more seeds per say.

  22. Sallie Laurel says:

    5 stars
    I have to tell you that the first time I experienced chia seeds was in a drink I got from the health food store–OMG–UGH! The texture was less than pleasant in my mouth. I had a bad attitude about them–that is until Keto entered my life. It was a fluke as I was experimenting and discovered the thickening aspect of them. I didn’t mind the texture when mixed with raspberries because a seed was a seed–LOL. I love my chia pudding and am excited to try some different things with your recipes. The fiber aspect is also awesome. Thank you

    • Paola says:

      Hi Sallie! I know EXACTLY what you’re talking about because chia seeds are mostly consumed in Mexico by adding them to lemonade (I’m half Mexican!). We LOVE the weird texture, but foreigners find them less than appetizing to say the least!

      If you haven’t tried them in hot chocolate yet, I highly recommend that one next! xo!

  23. stace says:

    Thank you for this! I will try blending them smooth next time because I felt like I was eating fish eggs first time around (yup, total hater here!)

    • Paola says:

      Yup! I LOVE chia pudding but I’ve seen that the texture is too odd for some peeps! I suggest you check out our bulletproof hot chocolate, it’s a super sneaky way of eating up your chia seeds.

    • DEBORAH A STONE says:

      5 stars
      I love the texture, reminds me of tapioca pudding, which is forbidden on my low carb diet. Although blending in bullet sounds like a good idea!

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