If you’re tired of bacon and eggs for breakfast, this pudding will be a new staple! It’s fast and easy to make, filled with healthy fats and has enough protein to make it a nourishing meal for any time of the day. We use fresh strawberries for the flavor and combine it with heavy cream and almond milk for a smooth creamy finish. If you’re wanting to change up the flavor, check out our other chia pudding recipes.
As with most chia puddings, this recipe can be changed up to fit your own tastes/pantry. You can use fresh or frozen strawberries or you can switch it up for a berry blend (just make sure to double-check the carb counts). You can use your preferred nut milk and sweetener, too. If you prefer the taste of an overnight chia pudding, you can skip adding them to the blender and add in the chia seeds after the mixture is blended.
Yields 2 servings of Keto Strawberries & Cream Chia Pudding
The Preparation
- 1/2 cup heavy cream
- 1 cup unsweetened almond milk
- 1 scoop (~1 ounce) vanilla protein powder*
- 1/2 cup strawberries, sliced
- 1/4 cup chia seeds
- 2 tablespoons erythritol
- 1 teaspoon vanilla extract
- 1 teaspoon lemon juice
- pinch of salt
* If using unflavored protein powder, you can add in 1/2 teaspoon vanilla extract and sweeten to taste.
The Execution
1. Gather and prep all ingredients.
2. Add all ingredients to a blender. You can use an immersion blender if preferred.
3. Blend until strawberries have been completely incorporated and consistency is creamy.
4. Portion out the pudding as needed.
5. Refrigerate until ready to eat. Enjoy!
This makes a total of 2 servings of Keto Strawberries & Cream Chia Pudding. Each serving comes out to be 414 calories, 30.8g fats, 7.3g net carbs, and 17.7g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 1/2 cup heavy cream | 405 | 43 | 3.3 | 0 | 3.3 | 3.4 |
| 1 cup unsweetened almond milk | 39 | 2.9 | 1.5 | 0 | 1.5 | 1.5 |
| 1 ounce vanilla protein powde | 100 | 0.4 | 1.8 | 0.9 | 0.9 | 22 |
| 1/2 cup strawberries | 28 | 0.3 | 6.7 | 1.7 | 5 | 0.6 |
| 1/4 cup chia seeds | 233 | 15 | 20 | 17 | 3 | 7.9 |
| 2 tablespoons erythritol | 10 | 0 | 0 | 0 | 0 | 0 |
| 1 teaspoon vanilla extract | 12 | 0 | 0.5 | 0 | 0.5 | 0 |
| 1 teaspoon lemon juice | 0.9 | 0 | 0.3 | 0 | 0.3 | 0 |
| pinch of salt | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 827.9 | 61.6 | 34.1 | 19.6 | 14.5 | 35.4 |
| Per Serving (/2) | 414 | 30.8 | 17.1 | 9.8 | 7.3 | 17.7 |
Print
Keto Strawberries & Cream Chia Pudding
This makes a total of 2 servings of Keto Strawberries & Cream Chia Pudding. Each serving comes out to be 414 calories, 30.8g fats, 7.3g net carbs, and 17.7g protein.
The Preparation
- 1/2 cup heavy cream
- 1 cup unsweetened almond milk
- 1 scoop (~1 ounce) vanilla protein powder*
- 1/2 cup strawberries, sliced
- 1/4 cup chia seeds
- 2 tablespoons erythritol
- 1 teaspoon vanilla extract
- 1 teaspoon lemon juice
- pinch of salt
- * If using unflavored protein powder, you can add in 1/2 teaspoon vanilla extract and sweeten to taste.
The Execution
- Gather and prep all ingredients.
- Add all ingredients to a blender. You can use an immersion blender if preferred.
- Blend until strawberries have been completely incorporated and consistency is creamy.
- Portion out the pudding as needed.
- Refrigerate until ready to eat. Enjoy!
Copyright 2023 | Ruled.Me
The post Keto Strawberries & Cream Chia Pudding appeared first on Ruled Me.
By: Craig ClarkeTitle: Keto Strawberries & Cream Chia Pudding
Sourced From: www.ruled.me/keto-strawberries-cream-chia-pudding/
Published Date: Thu, 18 Apr 2024 09:35:53 +0000
Frequently Asked Questions
What is a ketogenic example meal?
The ketogenic diet makes it easy to eat. Think of it like regular healthy eating, but with a twist. It includes avoiding processed carbs and substituting high-quality proteins, fats, and carbohydrates.
You'll reap the many health benefits of this diet, including improved energy levels, better cognitive performance, and improved digestion. All this while enjoying great tasting meals.
What would a delicious ketogenic dinner look like? It could be as simple as grilled salmon with fresh parmesan, paired with roasted potatoes drizzled with olive oils, and garnished with freshly-cut herbs. Perhaps it's an overflowing omelet with bacon bits and flavorful bell peppers. All cooked up in your favourite buttery sauce.
Whatever your choice, you must remember that quality ingredients are essential to making any keto meal a success. Let's get creative! Get in the kitchen and discover new flavors while enjoying healthy recipes that can change your life.
Can I eat a vegetarian keto diet?
It all comes down to understanding the principles of a vegetarian keto lifestyle and how it works. It's not as complicated as it seems; a vegetarian keto diet involves cutting out all animal products from your diet and finding plant-based foods with low carbohydrates but high fats.
The most important thing when following a vegan keto is to watch your macronutrient balance, which requires monitoring the number of carbohydrates, proteins, and fats in each meal. Fat should be increased and protein should be reduced. To achieve a metabolic state called nutritional ketosis, you need to reduce the amount of carbohydrates that are consumed. This will cause your body to burn fat instead of glucose for energy.
You'll need to calculate macros and monitor carbohydrate intake. Supplementing with vitamins and minerals like Vitamin B12 is an important part of any vegan ketogenic diet. Many people are not getting enough of this vital nutrient because of their diet choices.
Learning about plant-based options such as tofu and tempeh, along with some strategic supplementation with macro counting, will help you reach your nutrient goals for a successful vegetarian keto diet.
What happens to your body when you cheat on keto?
Unsightly side effects can result from carbohydrate intake when you cheat on the keto diet. Starchy carbs can cause your blood sugar levels to rapidly rise if you suddenly eat them. This can cause dehydration as water is required to restore your cells to a homeostatic condition. A lack of essential minerals, such as potassium and sodium, can cause electrolyte imbalances.
To add to these issues, it is not uncommon for keto dieters to experience digestive discomfort due to high-carbohydrate consumption. Although these symptoms are temporary, they can be very uncomfortable and disruptive. Extreme cravings from cheat meals can lead to dangerous cycles of feeling depleted, followed by binging high-carb diets. This could cause people not to follow the keto diet.
You should remember that cheat meals and snacks won't ruin weeks or months of progress on keto. As long as you adhere to your net carb limits, there will be consequences if you stray from your meal plan for extended periods.
What is the suggested lazy keto diet?
Starting your keto journey can be exciting, but daunting. It's easy to become overwhelmed by all the books, websites, and nutrition advice out there. That's where the "lazy keto diet" comes in.
Instead of tracking all your macros, lazy keto diets focus on reducing net carbohydrates to 25-50g per day in order to enter and maintain ketosis. This is a less restrictive approach than traditional keto diets, as you don’t have to keep close track of your caloric intake and macronutrient ratio.
The lazy ketogenic diet allows you to forgo tracking macros in favor of whole low-carb food choices that you love. You are encouraged to eat moderate amounts of meat, eggs, dairy products and nuts while avoiding added sugars and starchy carbohydrates.
Lazy Keto is a great way to get low-carb lifestyle without sacrificing your favorite meals or compromising important nutrients. Lazy Keto works great for people just beginning to learn about keto nutrition or those who don't want to count macros daily but still want weight loss.
Statistics
- It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
- Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (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)
- One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
- Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
External Links
[TAG79]
[TAG81]
- The American Journal of Clinical Nutrition
- The relationship between diet and cardiovascular disease risk and all-cause death: A review of evidence from meta analyses
[TAG84]
[TAG87]
- Implementing a low-carbohydrate ketogenic diet to treat type 2 diabetes mellitus – PubMed
- [Eggs do not increase the risk of cardiovascular disease and can be safely consumed] - PubMed
How To
Calculating your Macros on a Ketogenic Diet
The best approach to keto living will help you achieve and maximize your results. Calculating macros for a ketogenic lifestyle can be simple or difficult.
Understanding macro nutrition will help you understand the meaning of Macros in a Keto Diet. This term refers to the three essential nutrients, carbohydrates, proteins, as well as fats, that our bodies need to function and thrive. Our bodies are able to benefit from the function of each nutrient by measuring their intake.
It is important to plan your meals and keep track of your progress. With careful consideration for daily meals and snacks, as well as special occasions such as holiday gatherings or food challenges during travel, you can be certain you're making the correct deductions when figuring out what's best for you and your health journey.
Be patient when considering all aspects of macro tracking. Flexibility is key to improving your macro tracking skills. It also allows you the freedom to learn about your body's specific needs and make adjustments as needed. Understanding macro nutrition from a new perspective will help you shine.
Resources:
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