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. Sherry Campbell says:

    5 stars
    I’ve made this before and would love to make it again, but my chia seeds are buried somewhere behind a ton of Christmas baking ingredients in my pantry. It looks like I’m going to have to empty out my floor-to ceiling pantry and reorganize so I can find things again!

  2. Esme says:

    My ultimate is usually coconut milk, cinnamon and ginger with mango or papaya on top. Ahh mean. Talk about dreamy and tropical vacation vibes

  3. Obi says:

    I just made a simple almond milk and chia seeds pudding and then a coconut milk and chia seed pudding my very first one and I am excited to see what the result will be. It says refrigerate for hours.

    • Casey says:

      This is my pencil to my eraser. I am a lover of tapioca pudding and this can not be any closer to that for me. I love 歹

    • Julia 佞 says:

      5 stars
      Im following Keto and have only just discovered this – its very addictive! To 2T chia, I add linseeds, walnuts, pepitas, sunflower seeds, touch of cinnamon and add coconut milk; THEN I eat the whole thing with half a cup of blueberries! So tasty!

      Certainly helps with the daily BM.

    • crazywoman/Billie says:

      Yes you can use either. The main difference is the color, and usually the price. White Chia seeds usually cost more. If I remember correctly, the nutritional value is the same. (It’s been a a while though, since I read up on that.

  4. Pea Green says:

    5 stars
    I love this pudding so much!! I have graduated to just using the whole can of coconut milk and eyeballing the chia seeds because I eat it every morning until it’s gone. Then I cry and make some more. LOL. It seems to go with everything . . . fruit, nuts, cocoa etc. I find it very filling so almost impossible for me to overeat . . . .even though I realllllllllly want to. My most decadent thing is to pour heavy cream over it . . . .and then miss lunch. Big love to you, Paola x x x x

  5. Cynthia says:

    You really need 3 tablespoons of Chia seeds to get the thickening, especially with Macadamia Milk, but Coconut as well. I consistently get the pudding thickness with 3 tablespoons.

    • Anna E Payne says:

      Be careful if you’re taking a blood thinner. Anything more than 2 TBSP will have a blood thinning effect. Be sure to do your research.

  6. Lisa says:

    I’m curious where you get your nutrition info. When I input this recipe I to MFP the calories are more than double and the carbs are 27-ish.

    • Paola van der Hulst says:

      Hi Lisa! I input it into a professional software. Keep in mind that different products such as coconut milk will vary a lot in calories (and even carbs!) xo!

      • Robyn says:

        There is also the fiber content to consider. Fiber is subtracted from carbohydrates impact, so actually you are left with just 1.5 carbs. I look at this in every thing I eat because I’m a diabetic. And looking at this and thinking WOW!!!! High fiber and low carbs, awesome!

        • Robyn says:

          The following is to support my comment, thanks
          Fiber is a type of carbohydrate that your body can’t digest, so you should subtract the grams of fiber from the total carbohydrate. On Nutrition Facts food labels, the grams of dietary fiber are already included in the total carbohydrate count.
          UC San Francisco dtc understan…
          Understanding Fiber :: Diabetes Education Online

          • Jill H瓣m瓣l瓣inen says:

            Here in Finland and probably all of the European Union the carbs listed on the nutrition label are net carbs. Dietary fiber has already been subtracted. Good to know if you travel in Europe and you’re following a low carb or keto lifestyle.

    • Tina A Al kofahi says:

      Buy the low carb the one use for keto … organic coconut milk for one cup its 45 cal and carb its 1g
      And raspberries for a cub is 5.6 g carb pulse chia has more fiber so left 2g carbs

  7. Lisa says:

    Another Gnom-Gnom winner Made a double batch of the smooth version with toasted coconut milk, adding Mexican vanilla and a hefty pinch of salt. Chopped some frozen cherries to layer on the bottom kinda like a parfait. Delicious Next time I’m going to reduce the amount of milk for a thicker consistency.

    Thanks Paola

  8. Trish says:

    I made it just as you suggested several times. I LOVE IT! I also like to add fresh berries. It makes a perfect cereal (after making ahead) on busy mornings! Thank

  9. Toni says:

    I made the chia pudding using 2 cups of coconut milk. It was excellent,and jelled in a few hours, however,I would like to know how many carbs,and how much should you eat? Love the recipe simple and easy,and fast to make .

    • Heidi says:

      I get mine at Trader Joes and its their brand and organic. I also get their organic coconut milk in the can. I buy extra cans/bags at a time, because I make a jar weekly. Never thought to use as thickening agent, didnt realize you could grind them also if you didnt like the nutty mouth feel. Theres a trick to finding your chia zone, adding tablespoon of extra almond milk over time till it absorbs to its max and stir more than the initial combining. I mix as recipe states, then recheck every few hours to stir and add the extra almond milk. Its like cooking risotto, let it absorb initially then add extra nut milk over time till it can no longer expand.

  10. Tanuki says:

    I tried this but 1 cup of milk and the 2 tbsp seeds resulted in a very runny pudding. Trying it again with 1/2 cup of macadamia nut milk and the recommended 2tbsp chia seeds.

    • Barbara says:

      Mine was still liquid the next morning. Left in the fridge for another day—still runny. Could my Chia have lost it’s OOMPH?

      • kelly says:

        I have had a bag of chia that stayed running regardless of what I did with it – I think it was just a bad batch. No problems since that lot

      • Harold Dempsey says:

        I’ve read in lots of other recipes 3 tbls Chia to 1 cup liquid. So that’s the ratio that I’ve been using.

    • Valerie says:

      From experience you need to leave the chia pudding to rest as it will thickens. It might seem to be runny at first but the key is to leave it in the fridge before you get the right consistency.

  11. Amy says:

    I used between 1/2 to 2/3 C coconut cream and topped off to 1C with coconut water, shook together with a few squirts of peppermint CBD oil, the 2 T chia seeds, a pinch of salt and 1 tsp raw cacao. Made it this morning and checked it a couple hours later and its good to go. Yum!

    • Theresa says:

      What did you soak them in? I usually soak mine in about half a cup of water in a jar with a lid (just in case the air dries them out).

  12. Jane Ritchuk says:

    This recipe is a total life saver for me! My biggest problem with Keto was my tummy. Unlike everyone else, it gave me the runs. It was horrible and I had to quit and re-start several times to get everything back on track. I guess my problem was not enough fibre. Chia has solved that problem very nicely.

  13. Kathleen Rainwater says:

    Add a little leftover coffee and cinnamon to the dark chocolate version and it is less bitter and much more flavorful.
    We need you to make a good plain pancake for us please.!!!!!!!

  14. Ruthanne Robertson says:

    So I love the thickening power of chia seeds, but find there is a slightly musty taste. Is this normal or did I get an old batch of seeds? Otherwise its a great recipe!

  15. Diana says:

    5 stars
    Hi!! I made chia pudding over night with almond milk and it was perfect!! In the morning I added heavy cream and microwaved until it was warm, added a few chopped almonds…. A delicious substitute for oatmeal on a cold winter morning!

    • Joanne says:

      Thank you! This is awesome. In the cold Wisconsin winters Ive been missing my oatmeal and didnt like any of the keto recipes-but is fabulous!!!!!

  16. Connor Flynn says:

    5 stars
    This has become a daily for me. I use chai spices and add turmeric, sometimes I do chocolate and almond and almost always I crush up some pecans in there. Oh and sometimes I put my MCT oil in there. I’m going to try with some heavy cream and do a milk chocolate thing. Anyway, thanks! This is so easy to make, it’s made my days a snap, I just rock one of these, a salad, and some kind of meat. Crushing it!

  17. Leslie says:

    Does it expand? In other words if I put it 8oz almond milk plus seeds in a 10oz container will it stay put or will my cup runneth over?

  18. Beverly says:

    Can the pudding be out in a plastic container with a lid for the frig, I have seen nothing but glass being used. I would have to purchase a mason jar, if so.

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