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Keto Raspberry Breakfast Chia Jars

Keto Raspberry Breakfast Chia Jars

Published on: March 15, 2019

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This is a quick and easy breakfast or dessert recipe that you can share with the family. At only 4.3g net carbs, 5.6g of protein, and lots of fiber, this breakfast dish will keep you full until lunchtime. You can also make it a day ahead and store it in the fridge. The unsweetened coconut milk flavor in this chia pudding breakfast pairs perfectly with sweet and tangy raspberries. And the added mint leaves definitely bring the flavors to another level.

Keto Raspberry Breakfast Chia Jars

Preparation time: 10 minutes + inactive time

Cooking time: 5 minutes

Serves: 4


  • 4 tbsp chia seeds
  • ½ tsp cinnamon
  • 1 cup unsweetened coconut milk
  • 4 tbsp yogurt
  • 10 drops liquid Stevia

Raspberry layer:

  • 1 cup fresh raspberries
  • 2 tbsp water


  • Some fresh raspberries
  • Fresh mint


  • 1Combine chia seeds, cinnamon, coconut milk, and Stevia in a bowl. Cover and set aside for 30 minutes.
  • 2In the meantime, make the raspberry layer by combining the raspberries and water in a saucepot.
  • 3Set over medium heat and cook until the raspberries are softened. Remove from heat.
  • 4To serve, add yogurt into the bowl with the chia and stir to combine.
  • 5Divide the chia among four serving bowls.
  • 6Top with raspberry layer.
  • 7Finish off with fresh raspberries and fresh mint for decoration.

Preparation Tips

If you want to add more protein to this dish, use Greek yogurt instead of regular yogurt. However, if you want more fat, use coconut cream instead. You can also use almond milk instead of coconut milk, but it will change the flavor and affect the creaminess (coconut milk is higher in fat than almond milk). Also, some don’t like the texture of soaked chia. If you’re one of those people. Consider blending the chia in a food processor.

Health Benefits

Chia seeds are one of the best sources of plant omega-3 fatty acids. One serving of this chia breakfast pudding provides approximately 2.500 mg of omega-3 fatty acids, which is well beyond the minimum 300mg requirement for this nutrient. Plant omega-3s help reduce inflammation and your risk of heart attack and stroke. Some of them may be converted to docosahexaenoic acid (DHA), an omega-3 important for brain and nervous system health.