Since starting keto, fruit is something I’ve mostly avoided. Though full of natural sugars, the high sugar content can still affect ketosis, so they are generally off the list. However, like anything, some fruits are better than others and I’m starting to introduce some of them back into my diet. Some of the best options are the many kinds of berries; including blackberries, raspberries, strawberries and blueberries. So after a little testing, this blueberry chia pudding was born.
I’ve read a lot of advice about re-introducing fruit into a keto diet. It seems portion control is the most important, so you don’t start to develop sugar cravings. I like to think of fruit as a sweet delicacy, just like candy or dessert, so it’s still only an occasional treat! It also helps that fruit is incredibly expensive in Japan, so it had largely disappeared from my diet before starting keto anyway.
With all this in mind, I was very happy to unearth frozen blueberries at my local grocer. I decided to experiment with a blueberry chia seed pudding, using coconut milk as a base. It was prepared the night before with my new mini food processor (seriously, I’m in love) and topped with coconut, blueberries, sugar-free chocolate and shaved almonds for breakfast.
I used white chia seeds for a change, and though I found their absorbency slightly different to black seeds, the final color was incredible. Finished off with such pretty toppings, the final pudding was thick, creamy and sweet; a refreshing start to the day.
NET CARBS IN BERRIES & BLUEBERRY CHIA PUDDING
The following net carb counts are per half cup of berries. Blackberries have the lowest count, at 3.1 net carbs. Raspberries come next, at 3.3 net carbs. Strawberries follow, at 4.7 net carbs. And blueberries come in the highest, at 8.9 net carbs. This recipe calculates at around 10 net carbs per serving as pictured, including toppings.
- 2 tbs white chia seeds
- 1 cup unsweetened coconut milk
- 1/2 cup frozen blueberries (defrosted)
- unsweetened shredded coconut
- sugar-free or dark chocolate shavings
- sliced almonds
- Prepare the night before by processing the chia seeds, coconut milk and blueberries in a food processor. Blend until the blueberries have dissolved and the mixture has turned a purple color. Transfer to a bowl and put in the fridge for 6-8 hours.
- In the morning the chia seeds will have absorbed the liquid and the mixture will have thickened into a pudding that’s ready to eat. This recipe is best served cold.
- Top the pudding with shredded coconut, blueberries, chocolate and almonds. Enjoy!
- This serving has 10g net carbs (including toppings as pictured).
- Calories: 731kcal, Net carbs: 10g, Carbs: 24g, Fibre: 14g, Fat: 61g, Protein: 15g, Sugar: 5g