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Keto Pumpkin Pie Chia Pudding

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Keto Pumpkin Pie Chia Pudding

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Hands-on  Overall 

Serving size 1 jar

Nutritional values (per serving, 1 jar)

Net carbs6.6 grams
Protein8.1 grams
Fat22.4 grams
Calories295 kcal

Calories from carbs 10%, protein 12%, fat 78%

Total carbs19.8 gramsFiber13.2 gramsSugars2.2 gramsSaturated fat11.8 gramsSodium18 mg(1% RDA)Magnesium39 mg(10% RDA)Potassium284 mg(14% EMR

Ingredients (makes 1 serving)

  • 4 tbsp whole chia seeds (32 g/ 1.1 oz)
  • 1/4 cup coconut milk such as Aroy-D or heavy whipping cream (60 ml/ 2 fl oz)
  • 1/4 cup water or unsweetened almond milk (60 ml/ 2 fl oz)
  • 1/4 cup pumpkin purée (50 g/ 1.8 oz) – you can make your own)
  • 1 tbsp powdered Erythritol or Swerve or other healthy low-carb sweetener from this list (10 g/ 0.4 oz)
  • Optional: 5-10 drops Stevia extract
  • 1/2 tsp pumpkin pie spice mix (you can make your own)

    Instructions

    1. Combine the chia seeds, coconut milk, water, pumpkin puree, 1/2 tsp pumpkin spice mix, Erythritol and stevia. If you prefer a smoother texture, use ground chia seeds (note: ground chia seeds may taste bitter).
    2. Mix and transfer into a jar. Let it sit for at least 10-15 minutes, ideally overnight in the fridge. Top with some cinnamon or pumpkin spice mix just before serving.
    3. Enjoy! Store in the fridge for up to 3 days.

    Ingredient nutritional breakdown (per serving, 1 jar)

    Net carbs Protein Fat Calories
    Chia seeds
    1.6 g 6.4 g 10.2 g 163 kcal
    Coconut milk (full-fat, unsweetened)
    1.6 g 1.1 g 12.1 g 111 kcal
    Water, still
    0 g 0 g 0 g 0 kcal
    Pumpkin purée, unsweetened, canned or homemade
    2.6 g 0.6 g 0.1 g 17 kcal
    Erythritol (natural low-carb sweetener)
    0.5 g 0 g 0 g 2 kcal
    Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener)
    0 g 0 g 0 g 0 kcal
    Pumpkin spice mix, or gingerbread spice mix (cinnamon, nutmeg, ginger, cloves, allspice)
    0.3 g 0.1 g 0 g 2 kcal
    Total per serving, 1 jar
    6.6 g 8.1 g 22.4 g 295 kcal

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