Transport yourself to a cozy autumn day with this delicious pumpkin chia pudding. With each spoonful, you’ll experience the creamy texture of almond milk and chia seeds, perfectly complemented by the earthy sweetness of pumpkin puree and the aromatic spices of pumpkin pie spice. With the added protein powder, this makes a satisfying option that will keep you feeling full and energized throughout the day.
As with all of our chia pudding recipes, you can customize them to fit your needs and macros. If you need more fat, you can sub out some of the almond milk for heavy cream. If you need more protein, you can adjust the amount of protein powder that goes in! Whether you’re craving a taste of fall or simply seeking a delicious and nutritious treat, this pudding is sure to hit the spot.
Yields 1 serving of Keto Pumpkin Protein Chia Pudding
The Preparation
- 3 tablespoons chia seeds
- 1 1/2 cup unsweetened almond milk
- 1 scoop (~1 ounce) vanilla protein powder*
- 1 tablespoon allulose
- 1 teaspoon vanilla extract
- 1/4 cup pumpkin puree
- 1/2 teaspoon pumpkin pie spice
* If using unflavored protein powder, you can add in 1/2 teaspoon additional vanilla extract and sweeten to taste.
The Execution
1. Gather and prep all ingredients.
2. Add all ingredients to a bowl or container.
3. Mix the ingredients together well. Try to make sure no lumps of pumpkin puree or protein powder are left.
4. Cover and store in the refrigerator for at least 30 minutes, but preferably overnight. This will give the chia seeds time to absorb moisture and thicken up.
5. Once ready, serve and enjoy! Optionally, you can top with whipped cream and a dash of cinnamon.
This makes a total of 1 serving of Keto Pumpkin Protein Chia Pudding. The serving comes out to be 378 calories, 16g fats, 10.4g net carbs, and 31.1g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 3 tablespoons chia seeds | 175 | 11 | 15 | 12 | 3 | 6 |
| 1 1/2 cup unsweetened almond milk | 59 | 4.3 | 2.3 | 0 | 2.3 | 2.3 |
| 1 ounce vanilla protein powder | 100 | 0.4 | 1.8 | 0.9 | 0.9 | 22 |
| 1 tablespoon allulose | 8 | 0 | 0 | 0 | 0 | 0 |
| 1 teaspoon vanilla extract | 12 | 0 | 0.5 | 0 | 0.5 | 0 |
| 1/4 cup pumpkin puree | 21 | 0.2 | 5 | 1.8 | 3.2 | 0.7 |
| 1/2 teaspoon pumpkin pie spice | 3 | 0.1 | 0.6 | 0.1 | 0.5 | 0.1 |
| Totals | 378 | 16 | 25.2 | 14.8 | 10.4 | 31.1 |
Print
Keto Pumpkin Protein Chia Pudding
This makes a total of 1 serving of Keto Pumpkin Protein Chia Pudding. The serving comes out to be 378 calories, 16g fats, 10.4g net carbs, and 31.1g protein.
The Preparation
- 3 tablespoons chia seeds
- 1 1/2 cup unsweetened almond milk
- 1 scoop (~1 ounce) vanilla protein powder*
- 1 tablespoon allulose
- 1 teaspoon vanilla extract
- 1/4 cup pumpkin puree
- 1/2 teaspoon pumpkin pie spice
- * If using unflavored protein powder, you can add in 1/2 teaspoon additional vanilla extract and sweeten to taste.
The Execution
- Gather and prep all ingredients.
- Add all ingredients to a bowl or container.
- Mix the ingredients together well. Try to make sure no lumps of pumpkin puree or protein powder are left.
- Cover and store in the refrigerator for at least 30 minutes, but preferably overnight. This will give the chia seeds time to absorb moisture and thicken up.
- Once ready, serve and enjoy! Optionally, you can top with whipped cream and a dash of cinnamon.
Copyright 2023 | Ruled.Me
The post Keto Pumpkin Protein Chia Pudding appeared first on Ruled Me.
By: Craig ClarkeTitle: Keto Pumpkin Protein Chia Pudding
Sourced From: www.ruled.me/keto-pumpkin-protein-chia-pudding/
Published Date: Tue, 23 Apr 2024 09:16:41 +0000
Frequently Asked Questions
What's a recommended lazy keto diet to start?
Starting your keto journey can be exciting, but daunting. All the information, books, and advice available on nutrition can make it easy to get overwhelmed. The "lazy keto diet", is a great option.
Lazy keto is not about tracking macronutrient ratios. It focuses instead on reducing net carbohydrate intake from 25-50 grams daily to achieve and maintain ketosis. This approach is far less strict than traditional keto diets because you don't have to keep such close tabs on caloric intake or macronutrient ratio.
A lazy ketogenic diet is essentially a way to forgo tracking macros and eat whole, low-carb foods you love. This includes meats, eggs and dairy products as well as vegetables. Starchy carbs and added sugars are discouraged.
This may be the right option for you if you are looking for a simpler way to live low-carb without having to sacrifice delicious meals or lose important nutrients. Lazy Keto is great for those starting on their health journeys who have little time or knowledge about keto nutrition plans or if you need a break from counting macros each day yet still want to reach your weight loss goals.
Do I Really Need a Keto Food List?
How do you determine if you require a keto food plan? It is an important part of your journey to keto. It is crucial to eat the right ketogenic foods that are high in fat and low on carbs. You may find it difficult to choose the best fuel for your goals because there are so many recipes and food items that offer different levels of carbohydrate.
But knowing which foods are allowed on this diet can help make meal planning more efficient and ensure you get enough variety each day. A keto food list helps simplify the process by providing information about what you should eat, plus a few ideas on how to prepare them. It also gives you an easy reference guide that can take you to the grocery store or when eating out at restaurants.
Additionally, it is important to eat a healthy diet that promotes weight loss. For the metabolic state of ketosis to occur, this should include 12-15% protein, 15%-30% fat and no more that 5% net carbs. The primary goal then is not just the identification of desirable meals but choosing those that allow for maximum nutrients in minimum carbs.
A reliable list of keto foods that includes healthy options can be a valuable guide in helping you transition to healthier eating habits and better living. This helpful resource will help you get closer to your goals for lifestyle.
Can I drink alcohol while following a ketogenic diet?
Questioning what you can and cannot do while limiting carbohydrates is a sensible way to approach the keto diet. And consuming alcoholic drinks is undoubtedly something that needs careful consideration.
The short answer is that it all depends. Many alcoholic drinks are not suitable for keto, and some may be more keto-friendly than others. It is dependent on factors like sugar levels, carbohydrate content, and even type of alcohol that a drink's consumption will have an effect on how much you are able to consume.
Make sure you choose carefully and realize that even though an alcohol beverage does not contain visible carbs, this doesn't mean that it is compatible with the keto lifestyle. In fact, it could still raise your blood sugar. You should also consider other aspects, such as the calorie content, before you make your decision.
Moderation is important for alcohol consumption on a low-carb lifestyle to maximize its benefits while avoiding potential drawbacks that could hamper your weight loss and fitness.
Be informed to make better decisions. Before you reach for low-carb beverages, make sure to pay attention to every detail.
What does it take for lazy keto to begin losing weight?
It can be difficult and confusing to figure how long it will take for you to lose weight following the lazy keto program. There are many influences on how effective the diet will be, and it won't be the same for every person. It will depend on the individual's lifestyle, goals and commitment to this type diet.
Studies show that you might notice a steady decline in body weight within two weeks. However, factors such as an individual's caloric intake and body composition can cause inconsistencies when achieving fat loss goals; therefore, the best advice is to stay consistent with the plan and track your progress over an extended period.
You don't have to exercise every day. Most people who follow this program will see some weight loss within the first month. Regular exercise and sensible eating habits can lead to noticeable results in as little time as seven days.
Consistency is key when trying any lifestyle change, like maintaining a healthy diet or starting an exercise regimen; it will help you reach your goals faster if done consistently and correctly according to relevant nutritional requirements for your body type and metabolism rate. The results of programs like lazy keto can be achieved quickly with hard work, dedication, knowledge, perseverance, and hardwork.
Statistics
- One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
- Around 35% of total calorie intake is probably the upper limit. (healthline.com)
- When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
- It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
- Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
External Links
[TAG80]
[TAG82]
- The Ketogenic Diet - Evidence for Optimism, but High-Quality Research Required - PMC
- PMC: Low-Carb Ketogenic and Low-Carb Diets in Type 1 Diabetes and Type 2 Diabetes
[TAG85]
- Implementing a low-carbohydrate ketogenic diet to treat type 2 diabetes mellitus – PubMed
- PubMed: [Eggs do NOT increase the risk for cardiovascular disease and can safely be eaten]
[TAG88]
How To
Calculating Your Macros on the Ketogenic Diet
Discovering the best approach to keto living is essential in achieving and maximizing your results. Calculating your macros with a ketogenic diet is both easy and challenging at the same time.
Understanding macro nutrition is essential to understand what Macros are on the Keto Diet. Further explanation is provided by this term. It refers to three vital nutrients - carbohydrates proteins and fats – that are required for our bodies to function correctly and thrive. By measuring each nutrient intake, our bodies benefit from their functions.
Preparing meals with macros requires careful planning and observation to ensure you are able to track your progress. When you plan your meals and snacks for the day, and for special occasions like holidays or travel challenges, you will be able to make informed decisions about what is best for your health and how it can affect your overall health.
It is important to remember patience when considering all aspects in macro tracking. Flexibility can allow for improvement and allows you to adjust if necessary. You can shine by learning macro nutrition in a fresh way.
Resources:
 |
[TAG90]Everyone who likes artichoke hearts, Greek-seasoned chicken, and Feta cheese is going to love this new recipe for Artichoke Chicken Bake! And artichokes are |
 |
[TAG91]Discover the biological reasons why losing weight can be challenging for women over 40 and learn science-based strategies to help you reach your weight loss |
 |
[TAG92]Protein Noodle Chicken Soup Chicken noodle soup is something I always had for lunch as a little girl; however, my soup came out of a can! The chicken pieces |
 |
[TAG93]WEIGHT LOSS CHALLENGE WINNERS Last month we had a protein sparing weight loss challenge and the results were so fantastic and I am so proud of everyone, I |
 |
[TAG94]GRÝS SKIN GIVEAWAY I am always looking for the most natural products to use in my home, on my skin and especially for my children. My boys have pretty |
 |
[TAG95]Chicken and Roasted Asparagus with Tahini Sauce is an easy amazing low-carb dinner that’s quick enough to make on a week night! And you can use creamy peanut |
 |
[TAG96]Are you constantly putting in the effort to lose weight, but seeing no results on the scale? Don't worry, you're not alone. Discover the four reasons why you |
 |
[TAG97]EASY Tom Kha Gai I recently was in Thailand for my keto retreat. MAN, it was so much fun! I just love getting to meet and travel with new friends....The post |
 |
[TAG98]Here are Keto Breakfasts to Bake on the Weekend and Eat All Week, and all of these are breakfasts where I’d enjoy having leftovers. And I think doing Weekend |
 |
[TAG99]Cheesy Sausage and Green Chile Breakfast Bake is a breakfast bake recipe from a reader who added sausage to my Chile Rellenos Bake! And this is such an |
 |
[TAG100]Flourless Chocolate Cake for 2 What’s not to love about flourless chocolate cake? It is thick, it is rich, it is chocolaty, and easy to make! HOW TO MAKE |
 |
[TAG101]This new recipe for Instant Pot Asparagus might be the easiest method you’ve ever seen for cooking asparagus! And this post has 10 ideas to add flavor to the |
 |
[TAG102] |
 |
[TAG103]Are you tired of constantly thinking about food and feeling guilty? Discover how achieving metabolic flexibility can lead to true food freedom, allowing you to |
 |
[TAG104]Asian Meatballs over Carnivore Rice I love meatballs! So when I went to Good Food Cafe which was a keto restaurant in Madison Wisconsin, I ordered their Asian |
 |
[TAG105]BON CHARGE RED LIGHT THERAPY PANEL BENEFITS My Anti-Aging Journey Since turning 40 I have really begun to ramp up my beauty and skincare routine. I wasn’t |
|
[TAG106]Mushroom Tarts with Feta have cottage cheese for protein and creaminess, and they’re perfect to make on the weekend and reheat later! And everyone who loves |
|
[TAG107]CARNIVORE Waffles WHY A RECIPE FOR CARNIVORE WAFFLES My husband Craig has always loved waffles! He loves them more than pancakes, or French Toast. Since he is |
 |
[TAG108]Asian Lettuce Cups with Spicy Ground Turkey are a delicious low-carb and gluten-free dinner idea that’s also fun to eat! And everyone who likes turkey lettuce |
 |
[TAG109]Brace yourself for some real talk about weight loss from a woman who understands the struggle. Read on to find out why Oprah's latest endorsement is not |
|
[TAG110]The post SPRING Semester Now OPEN: Triple Health Coaching Certification – Keto, Carnivore and Protein Sparing Modified Fast appeared first on Maria Mind Body |
|
[TAG111]This round-up of Low-Carb and Keto Leftover Ham Recipes has so many good ideas, you might even want to buy some ham to try these recipes! And there are 18 |
 |
[TAG112]This colorful Asparagus Salad with Tomatoes, Olives, and Feta is quick and delicious for a spring or summer salad. And this is also a perfect salad to make for |
 |
[TAG113]I’ve made a lot of variations on deviled eggs, but these Spicy Deviled Eggs (with Chipotle and Lime) are one of my favorites! And you can make them more or |
 |
[TAG114]The BEST Red Light Face Wand My Anti-Aging Journey Since turning 40 I have really begun to ramp up my beauty and skincare routine. I wasn’t happy with how my... |
 |
[TAG115]If you're looking to switch your diet to a low carb diet to help manage your blood glucose levels, you may have asked yourself whether it's good for.. |
|
[TAG116]Easy Cheesy Baked Ham and Asparagus is super quick and delicious to make for a special meal when it’s asparagus season! But this is also a great way to use |
|
[TAG117]Who says life after 40 has to be boring? As I approach my 46th birthday, I'm sharing the unexpected joys of being in your 40s that will have you loving this |
 |
[TAG118]If you’re planning an Easter brunch, lunch, or dinner, here are my favorite Easter Asparagus Recipes that are all perfect for a special meal! PIN the Easter |
 |
[TAG119]Ground Beef Vegetable Soup is a low-carb stovetop version of a favorite slow cooker soup now made with cauliflower rice. And this tasty ground beef soup also |
|
[TAG120]The BEST Ricotta Meatballs (Gluten Free & Keto) I never thought I liked ricotta. Growing up, my mom would use cottage cheese to make lasagna and the ricotta |
 |
[TAG121]Roasted Asparagus with Garlic is the perfect way to cook my favorite spring vegetable and roasting the garlic gives it amazing flavor! When big fat spears of |
|
[TAG122]Easy Keto Chex Party Mix I have GREAT NEWS! I just made the BEST recipe for The Original Chex Party Mix made keto! Growing up, we always had the Original...The |
 |
[TAG123]Are hormones causing weight gain and mood swings? Find out how to activate the #1 fat burning hormone, insulin, and start feeling your best at any age.The post |
 |
[TAG124]During March it’s still cold and cabbage goes on sale, so use that bargain cabbage to make Low-Carb and Keto Cabbage Soup. There are 15 different recipes here |
 |
[TAG125]FILL YOUR FREEZER GIVEAWAY This month, I am teaming up with Reil Ranch on a “Fill Your Freezer” full of grass-fed beef giveaway! This is in honor of Reil |
 |
[TAG126]Any time you’re lucky enough to have some leftover corned beef, these Reuben Sandwich Cabbage Cups are a creative way to use it! Or just buy some thickly |
 |
[TAG127]When people swooned over my sister Sandee’s Asian Chicken Cabbage Salad, I adapted her recipe into a low-carb version of this tasty salad! And if you like |
 |
[TAG128]The ketosis diet for diabetics has been around for quite some time and it's been proven that it can be a great way to lose weight and reduce your.. |
|
[TAG129]Keto Pavlova I am new to to this dessert but it is super tasty! Pavlovas are a delicate meringue-type dessert that isn’t overly sweet. TIPS ON MAKING PAVLOVAS |
|
[TAG130]You can make this delicious Leftover Corned Beef Soup in the Instant Pot or on the Stove, and this soup is really low in carbs. And just make corned beef soup |
 |
[TAG131]Do you constantly struggle with diets and weight loss? Are you tired of feeling like a failure? Join the ranks of Health Rebels and take control of your health |
|
[TAG132]The BEST Keto Peanut Butter Cookies TIPS FOR MAKING HOMEMADE PEANUT BUTTER COOKIES Let them rest after coming out of the oven. This is from one of my recipe |
 |
[TAG133]Here are Low-Carb and Keto Corned Beef Recipes, with amazing ideas for cooking corned beef or using leftover corned beef! And you can use corned beef from the |
 |
[TAG134]Roasted Cabbage with Lemon is a perfect low-carb side dish no matter what you serve it with, and I’d eat this for a meatless dinner as well. And if you’re a |
|
[TAG135]Infrared Sauna Blanket Benefits INFRARED SAUNA BLANKET BENEFITS 1. Fat Loss and Muscle Gains Infrared Saunas help promote fat loss and muscle growth by |
|
[TAG136]Are you checking off all the boxes in your weight loss journey, but still not seeing results? You may be making this common mistake without even realizing it. |
|
[TAG137]Tembleque (Puerto Rican coconut pudding) I had a beautiful message from a woman asking if I could recreate her favorite dessert called Tembleque. It was |
 |
[TAG138]Carnivore Rice I know some carnivore experts make fun of me and think that carnivore do not need recipes and that you just need to eat meat. However, diets |
|
[TAG139]Are you tired of struggling to lose weight and get healthy? Discover the shocking truth about how the food and pharmaceutical industries have been working |
|
[TAG140]Protein Noodle Pizza Lasagna Have you tried my Protein Noodle Lasagna? It is a fan favorite! I wrote that recipe over 15 years ago because when I was a |
 |
[TAG141]If you are trying to eat a vegan diet, you may be wondering what you can eat on a Vegan Keto diet. There are many restrictions, but there are some.. |
 |
[TAG142]Improve Your Sleep With Infrared PEMF Mat Therapy The Importance of Quality Sleep Let’s talk about weight gain and sleep deprivation. Are you having trouble |
|
[TAG143]Find out why your constant hunger may be hindering your weight loss efforts and learn how understanding the different types of hunger can transform your eating |
|
[TAG144]Happiness is a superpower that anyone can cultivate. Discover the simple steps you can take today to be happier, improve your health, relationships, and |
|
[TAG145]Feeling constantly overwhelmed and stressed out? You're not alone. Learn the signs of high cortisol, the stress hormone, and how to combat its effects on your |
|
[TAG146]Struggling to find the motivation to stick to your weight loss goals? It's not just you, and it's not a lack of willpower. Find out the surprising reason |
|
[TAG147]Tired of constantly falling off the wagon with your habits and resolutions? It's not too late to turn things around! Learn how to improve your morning routine |
 |
[TAG148]Are your sugar cravings ruling your life? Learn how to retrain your brain and finally break free from the cycle of sugar addiction with our science-backed tips. |
|
[TAG149]Struggling to stick to a health plan while trying to keep costs down? Get ready for good news! Here are six easy ways you can save money on healthy food |
|
[TAG150]Struggling to make your health plan stick? Learn how you can set yourself up for success by creating an achievable and meaningful wellness journey.The post The |
 |
[TAG151]Tired of trying and failing? Don't let another new year derailed your weight loss goals. Let's start over, get back on track, and make 2024 our biggest victory |
 |
[TAG152]If you want to be on the ketosis diet, then there are a few things you need to know. One of the main things is that you must keep an eye on your.. |
