Bursting with antioxidants and boasting several health benefits, chia seeds are one superfood everyone could benefit from. But are chia seeds keto? Discover how to eat chia seeds on a keto diet, with macronutrients, recipe ideas, and more.
It’s time chia seeds get their day in the sun!
They don’t look like much, but these teeny seeds pack a powerful punch, filled with high levels of fiber, iron, magnesium, and more.
Plus, they’re totally transformative, puffing up into a scrumptious chia pudding with just a touch of almond milk.
Not your thing? Throw them into your morning smoothie, trail mix bake, or seedy low-carb cracker recipe.
Chia seeds can truly do it all! But the question remains, “Are chia seeds keto?"
In this post, we’re answering just that. I’m diving deep into the wonderful world of chia seeds, exploring macronutrients, health benefits, and healthy low-carb recipe ideas.
Note: For more low-carb food recommendations, this keto food list is perfect for anyone starting the keto diet!
Are chia seeds keto-approved?
Chia seeds are keto-approved (hallelujah!).
At first glance, you might discount this little seed, containing 11.9g total carbs per 2 tablespoons. And while the serving size may seem small and the carb count high, looks can be deceiving.
Chia seeds have incredible fiber content, lowering the net carbs to just 2.1 grams per 2 tablespoons.
More than that, 2 tablespoons of chia seeds go a long way, expanding as they’re added to liquid.
Chia seeds nutrition facts
Chia seeds are a nutritious powerhouse, boasting fabulous keto macros and health benefits. The macronutrients for 2 tablespoons of chia seeds include:
- Total carbs – 11.9g
- Net carbs – 2.1g
- Fat – 8.7g
- Protein – 4.7g
- Fiber – 9.8g
Beyond these favorable macros, there are several health advantages associated with eating chia seeds.
- Lowers blood pressure
- Has anti-inflammatory effects
- Lowers risk of heart disease
- Supports weight loss
- Aids bone health
- Reduces blood sugar levels
7 keto recipes with chia seeds
Now that we know the answer to “Are chia seeds keto?” it’s time to start adding them to your low-carb diet!
Explore some of my favorite chia seed recipes to get you started:
1. Keto pumpkin chia pudding
Pumpkin pie for breakfast? Sign me up!
This keto pumpkin chia pudding tastes exactly like pumpkin pie, minus all the hard work. It’s made with creamy coconut milk, pumpkin puree, and classic pumpkin pie spices for a delicious combination.
Chia seeds give this pudding an amazing texture along with endless health benefits – a win-win!
2. Pumpkin seed bread
I love adding sneaky nutrient-rich ingredients into my baking. Case in point – my pumpkin seed bread.
This seedy low-carb bread contains all sorts of goodness, including flax seeds, pumpkin seeds, sunflower seeds, psyllium husk, and chia seeds.
I use this bread to make tasty low-carb sandwiches, piling slices high with turkey, cheese, lettuce, and tomato.
3. Chocolate chia pudding
Calling all chocolate lovers! This chocolate chia pudding is a must-try.
This healthy dessert doubles as a breakfast food, containing unsweetened cocoa, non-dairy milk, and vanilla extract. Top with keto whipped cream for extra yum!
4. Vanilla chia seed pudding
My vanilla chia seed pudding is just one of those recipes I go back to again and again. It’s simple, creamy, and full of healthy fats and fiber.
I love topping this recipe with low-carb berries like strawberries for extra flavor.
5. Sugar-free raspberry jam
This sugar-free raspberry jam contains just four simple ingredients, most of which you probably have on hand! Added chia seeds thicken the jam perfectly without adding any high-carb ingredients.
I adore this sweet and tart jam spread over low-carb toast for a quick and tasty breakfast.
6. Matcha green tea chia pudding
My matcha green tea chia pudding is an antioxidant dream, combining chia seeds with green tea.
The flavorful is subtle, herby, and nothing short of delicious!
7. Strawberry chia pudding with almond milk
If you prefer fruity flavors, my strawberry chia pudding is the recipe for you.
This simple pudding is sweet and refreshing, made with almond milk, lemon juice, and fresh strawberries.
Here are the questions I receive the most about eating chia seeds on a keto diet. If you don’t see your question answered here, please leave it for me in the comments down below.
Are chia seeds keto? You bet they are! And it’s incredibly easy to add them to your low-carb meal plan.
While a quick chia seed pudding is always a winning recipe, the easiest way to add chia seeds to your diet is to include them in meals you already make.
Try adding some chia seeds to a bowl of full-fat Greek yogurt, in a creamy breakfast smoothie, or sprinkled on top of a fresh salad.
These options give you a boost of nutrients with very little effort.
There aren’t many downsides to eating chia seeds in moderation on a keto diet. Just be aware that these powerful little seeds are super high in fiber (yay!).
In other words, you need to drink enough water to digest these seeds and avoid tummy troubles.
Chia seeds are a clever addition to low-carb baking for an extra nutrition boost. Add chia seeds to keto bars, bread, muffins, crackers, and more.
You can even use chia seeds as a handy egg substitute, mixing a tablespoon of seeds with three tablespoons of water and waiting for it to thicken.
Looking for more delicious keto foods? Check out some of my favorite low-carb recipes:
- Gluten-Free Blackberry Muffins are stuffed with juicy blackberries and just a touch of vanilla for a decadent combination.
- Keto Mayak Eggs are perfect on low-carb ramen, cauliflower rice, or roasted veggies.
- Fluffy Almond Flour Pancakes are the perfect way to start your day, topped with sugar-free syrup and low-carb berries.
- Keto Orange Chicken is sweet, crispy, and low-carb.
- Easy Keto Creamy Pumpkin Soup is a fabulous way to use canned pumpkin combined with crispy bacon!