Your favorite childhood classic flavors of PB&J made it to the perfect keto chia pudding recipe! This easy to make keto and gluten free breakfast chia seed pudding parfait is the best way to start your morning.
Whether you partake in the keto diet or are a fan of keto recipes, this sugar free peanut butter and jelly inspired chia pudding is one of my new favorite breakfast treats, snacks, or healthy desserts I have had on rotation.
Though traditional peanut butter is not always considered keto friendly, nor standard jelly for that matter, I wanted to still create a fun and beautiful chia style parfait that feels indulgent but is made with fewer net carbs, is high in fiber, and can be made to be dairy free too.
Get all the recipe details below and read through for some helpful tips and information on how to make this delicious breakfast treat!
Try my Mexican Hot Chocolate Chia Pudding recipe too!
- Mixing Bowl
- Measuring cup/ spoons
- Small cups/ jars
Chia pudding is pretty easy and with a consistent formula of liquid to seeds its pretty predictable to make. These indulgent healthy little seeds are a fun way to play with different flavor profiles however and you can easily customize each recipe to fit your dietary needs. Below you’ll find helpful information to navigate this recipe and make it to your liking.
Are chia seeds keto friendly?
Yes! They are despite a first glance at their nutritional information. A 1/4 cup of chia seeds appears to have 16 net carbs (which would be a lot of peoples daily allotted carbs), however 14 net carbs are fiber. Because we subtract the fiber from total carbs, our net carb count for 1 serving is really only 2!
Making this not only a super low carb and keto friendly recipe, but something that is packed with fiber, nutrients and minerals that are needed on a lower carb diet.
What liquids can I add that are keto friendly?
You can add anything from heavy cream (for a more full fat option), coconut milk, almond milk, or whatever combination you prefer. Feel free to choose what you like best! If you’re not focused on eat a keto diet particularly, you can add regular milk as well.
For this recipe, I stick to almond milk or coconut milk personally for a lower fat option. The sugar free peanut butter I add helps add added fats as does the whipped cream I mixed it with. Keep this in mind and see the full nutritional info below to also help guide your decisions.
What is the best peanut butter and jelly to eat on a keto diet?
There are a lot of peanut butter brands on the market that do not work well for a standard keto diet. Even the sugar free brand I use does contain a decent amount of carbs, but because there is so little added, it does keep the carb count low overall. You could also use peanut butter powder (PB2) that’s much lower in carbs as well as an option.
Other substitutes of peanut butter could be almond butter or other seed butters that you would prefer. I whip the peanut butter into some heavy cream (sub coconut cream if dairy free) and use that as a layer in this parfait style chia pudding recipe.
As for jelly, I used my Smoked Strawberry Sauce recipe. It’s super easy to make and provides a nice flavor profile. Not into grilling or smoking? Just make this right on the stove. Don’t want strawberries? Sub it out with a different low carb berry for a different flavor profile! Keep it even easier by just adding some sliced fruit in as well.
Quick and easy assembly-
Start by adding your liquid to your chia seeds. To this I add vanilla extract to add some flavor and a little low carb sweetener (this liquid monk fruit has been my go-to but any works). Whisk it together and let it sit 5-10 minutes for the chia seeds to absorb the liquid.
To make your layers, have your whipped peanut butter mixture and your jelly prepped and ready. I like to put the peanut butter on the bottom, my chia seeds in the middle, and float the jelly right on top. You can interchange this a bit more and make more layers too, to your liking.
Can I meal prep this? How do I store it?
You can prep this overnight if desired and store it in the fridge. You can meal prep this a few days out but I find throughout the week it thickens a bit more so you might need to keep the seeds separate and assemble as desired. I prefer jars for this very reason. Just pop on the lid and store them as needed, also makes a perfect grab and go breakfast or treat!
- 1 cup Liquid of Choice (Almond Milk/ Coconut Milk/ Heavy Cream)
- 1/4 cup Chia Seeds
- 2 tbsp. Sugar Free Peanut Butter
- 1/4 cup Heavy Cream, whipped
- 2 tbsp Low Carb Sweetener
- 1/4 cup Smoked Strawberry Sauce (or fruit of choice)
- In a bowl, combine the liquid, chia seeds and the sweetener of choice (I use a liquid monk fruit sweetener but granulated works too). Add in the vanilla and stir, let this mixture sit 10 minutes.
- While the chia seeds are sitting, whip the heavy cream and add in the peanut butter. You can choose to add sweetener to this too, but I leave mine plain.
- To layer the jars, add 2 tbsp. of the peanut butter mixture at the bottom and create a smooth seal across the jar. Divide up the chia pudding into two servings and add half into each jar. Top with 2 tbsp. of strawberry sauce/ jelly or berries of your choosing.
- Eat right away or cover and store for a few days in the fridge if desired.
Want to make this ahead of time? I suggest leaving the jars disassembled if you want this for a meal prep. Prep each ingredient and either build your parfait the night before or the day of to preserve quality of each ingredient.
Amount Per Serving: Calories: 307Total Fat: 21gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 43mgSodium: 78mgCarbohydrates: 12gNet Carbohydrates: 4gFiber: 8gSugar: 7gProtein: 9g