Low Carb Raspberry Chia Pudding with Greek Yogurt tastes like berry dessert without refined sugar. Raspberries swirled with creamy yogurt and chia seeds create a delicious low carb pudding. Only 6g carbs and 9g protein per serving. Made with just 4 ingredients. Make ahead, grab all week.
A Quick Look at the Recipe
✅ Recipe Name: Low Carb Raspberry Chia Pudding with Greek Yogurt
🕒 Ready In: 20 minutes plus 4 hours chill time
👪 Serves: 6 servings
🍽 Calories: 72 | Protein: 9g | Carbs: 6g | Sugar: 4g | Fiber: 2g
🥣 Main Ingredients: Raspberries, chia seeds, greek yogurt
📖 Dietary Info: low carb, high protein
👌 Difficulty: Easy
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I've been creating low carb recipes for over 5 years and have tested hundreds of pudding variations to bring you the most delicious, macro-friendly options.
Love this low carb chia pudding with Greek yogurt? Explore more creamy chia pudding recipes on the blog. Try my Low Carb Tiramisu Chia Pudding for an Italian-inspired dessert; Low Carb Chia Almond Butter Pudding for nutty, satiating breakfast; Strawberry Coconut Chia Pudding for another fruity treat with a tropical twist or Sugar Free Pumpkin Chia Pudding for seasonal flavor.
Jump To:
- A Quick Look at the Recipe
- Why low carb raspberry chia pudding is the perfect dessert
- Ingredients for the Low Carb Raspberry Chia Pudding
- Step by step instructions
- How to make low carb raspberry chia pudding?
- Why do we cook the raspberries?
- Recipe Tips
- Recipe Variations
- Why This Low Carb Raspberry Chia Pudding Helps Blood Sugar Management
- Storage
- Nutritional Information
- Frequently Asked Questions
- More low carb dessert recipes
- Recipe Card
Why low carb raspberry chia pudding is the perfect dessert
- Raspberries have the lowest sugar of all berries; 4g sugar per serving keeps you satisfied without blood sugar spikes.
- Cooking raspberries concentrates flavor and creates a naturally sweet jam base without added sugar; it releases pectin for a thicker texture.
- Chia seeds absorb 10 times their weight in liquid, creating a gel structure that sets with cooked berries; no eggs or gelatin needed.
- Greek yogurt adds 9g protein per serving; creamy base that keeps you full longer without refined carbs.
- Together: 6g total carbs, 4g net carbs, complete macronutrient profile in one delicious bowl.
Ingredients for the Low Carb Raspberry Chia Pudding
Make this low carb raspberry chia pudding with just 4 ingredients.
- Raspberries: Lowest sugar berry option; 4g sugar per serving; fresh or frozen both work equally well
- Water: Creates base for cooking raspberries; helps release natural juices and pectin for jammy texture
- Chia Seeds: Absorb liquid and thicken pudding; packed with omega-3s and fiber; no eggs or gelatin needed
- Greek Yogurt: High-protein dairy base; adds 9g protein per serving; creamy texture and tangy flavor balance berry sweetness
- Sweetener (Optional): Raspberries vary in tartness; add stevia, monk fruit, or allulose to taste; skip entirely if berries are naturally sweet
* See the recipe card for a complete list of ingredients and measurements.
Step by step instructions
How to make low carb raspberry chia pudding?
- Step 1: Cook the raspberries.
- Step 2: Add chia seeds.
STEP 1: Add raspberries and water to a saucepan over medium heat; stir frequently as berries soften and release juice; smash with a spatula or the back of a wooden spoon until mixture becomes jammy and reduces (about 8-10 minutes); transfer to a bowl and cool slightly.
STEP 2: Once cooled, stir the chia seeds into the raspberry mixture; let sit for 2 minutes so the seeds begin absorbing liquid and thickening the base.
Pro Tip: You'll know it's jammy enough when the mixture coats the back of a spoon and doesn't run off immediately.
- Step 3: Add Greek yogurt.
- Step 4: Cover and chill.
STEP 3: Whisk in the Greek yogurt into the raspberry-chia mixture; taste and add sweetener if needed (raspberries vary in tartness).
STEP 4: Cover and chill in the fridge for at least 4 hours or overnight; serve as-is or layer with extra Greek yogurt.
Pro Tip: Overnight chilling allows flavors to meld and chia seeds to fully hydrate for a perfect creamy texture.
Why do we cook the raspberries?
Concentrated flavor: Heat breaks down cell walls; berries release more juice and flavor intensifies; you taste more raspberry in less volume.
Natural sweetness: Cooking evaporates water and concentrates natural sugars; it feels sweeter without added sweetener.
Better texture: Cooking releases pectin (natural thickener); creates jammy consistency without gelatin or cornstarch.
Longer storage: Cooked base lasts 4-5 days vs. fresh berries lasting 2-3 days; perfect for chia pudding meal prep.
Recipe Tips
- Raspberry Base Too Thin: Didn't cook long enough; raspberries should reduce by half and coat the back of a spoon.
- Raspberry Base Too Thick/Dry: Cooked too long or heat was too high; use medium heat and stir constantly; next time remove when it's still slightly glossy, not completely matte.
- Gritty Chia Texture: Seeds didn't fully hydrate; chill at least 4 hours minimum (overnight is better); stir once after 2 hours of chilling to prevent clumping
- Not Sweet Enough: Raspberries vary in tartness; taste before serving and add sweetener.
- Too Dense/Heavy: add additional Greek yogurt and mix until combined.
Recipe Variations
- Vanilla Raspberry Chia Pudding: Add 1 teaspoon vanilla extract to cooled raspberry base before whisking in yogurt; macros unchanged; adds depth without carbs.
- Almond Butter Raspberry Chia Pudding: Swirl 1 tablespoon almond butter on top before serving; adds 1.5g carbs and 3g fat; keeps protein high.
- Chocolate Raspberry Chia Pudding: Stir 1 tablespoon unsweetened cocoa powder and monk fruit sweetener into cooled raspberry base before whisking in yogurt; tastes like black forest dessert; rich enough for an actual dessert course
Why This Low Carb Raspberry Chia Pudding Helps Blood Sugar Management
- Fiber and protein slow glucose absorption; cooked raspberries have lower glycemic load than fresh berries.
- Sustained energy throughout morning; no carb crash or mid-morning energy dip.
- 6g total carbs per serving fits low carb blood sugar management plans.
Storage
- Lasts 4-5 days in fridge in an airtight container; flavors intensify after 24 hours (overnight is ideal for best taste).
- Great for grab-and-go low carb chia pudding breakfasts all week.
- Freeze in portions; thaw overnight in fridge; texture stays creamy without any separation.
Pro Tip: Mason jars work best for meal prep; layer raspberry chia pudding with plain Greek yogurt for a grab-and-go straight from the fridge.
Nutritional Information
Nutrition Facts & Macros (Per Serving, 6 Servings Total)
- Calories: 72
- Total Carbs: 6g
- Protein: 9g
- Fat: 1g
- Fiber: 2g
- Sugar: 4g
Why These Macros Matter for Low Carb and Diabetic Living:
- Total carbs stay under 6g per serving; fits most low-carb daily allowances.
- 9g protein per serving supports muscle maintenance and satiety; Greek yogurt does the heavy lifting here.
- Fiber aids digestion and prevents blood sugar spikes; cooked raspberries provide more fiber than fresh berries.
- Omega-3s from chia seeds reduce inflammation and support heart health.
Meal Prep Recipes!
Discover simple and delicious meal prep ideas tailored for a diabetic-friendly, low-carb lifestyle.
Frequently Asked Questions
Yes; 6g total carbs per serving fits most low-carb plans. Chia seeds are high in fiber; fiber slows digestion and blood sugar response. Raspberries are the lowest-sugar berry.
Yes, but texture improves with time. Minimum chill time is 4 hours; chia seeds need this to fully hydrate and create creamy texture.
Yes, Swap Greek yogurt for coconut or almond-based yogurt. Use same amount; texture will be slightly thinner but still creamy. Macros shift slightly; total carbs increase to 7-8g per serving.
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Recipe Card
Low Carb Raspberry Chia Pudding
Equipment
Ingredients
- 1 cup fresh raspberries
- 1 tablespoon water
- ¼ cup chia seeds
- 2 cups plain greek yogurt 2%
- Sweeten to taste if needed
Instructions
- Add raspberries and water to a saucepan over medium heat.
- Stir frequently as berries warm; they'll soften and begin to release juice.
- Smash raspberries with the back of a rubber spatula; continue stirring until mixture reduces and becomes jammy (about 8-10 minutes); color deepens and liquid thickens.
- Transfer to a bowl and let cool slightly (about 5 minutes).
- Once cooled, stir in chia seeds; let sit 2 minutes so seeds begin absorbing liquid.
- Gently whisk Greek yogurt into the raspberry-chia mixture.
- Taste and add sweetener if needed (raspberries vary in tartness).
- Transfer to a container with a lid or to individual cups covered with plastic wrap.
- Chill in the fridge for at least 4 hours or overnight.
- Serve as-is or layer with extra Greek yogurt on top.
- Top with fresh raspberries for a bright berry burst. (optional)
Notes
- This low carb raspberry chia pudding tastes best when made ahead; overnight chilling allows flavors to meld and chia seeds to fully hydrate for creamy texture.
- Stir pudding once after 2 hours of chilling, then again before serving; this prevents settling and keeps texture even throughout.
- Store in an airtight container for up to 5 days; make a batch Sunday night for grab-and-go breakfasts all week.
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Nutrition
Food safety
- Don't leave food sitting out at room temperature for extended periods.
- Never leave cooked food unattended.
- Use oils with high smoking point to avoid harmful compounds.
- Always have good ventilation when using a gas stove.
See more food guidelines
Laurayne says
Oh Oscar! I just made this with 3 small changes and it has changed our lives! We now have a dessert that we love and is good for us.
I added 1/2 tsp of pure vanilla extract, 3T of powdered erythritol sweetener (my berries weren’t sweet at all) and I used Oikos high protein plain Greek yogurt. Other than that, no changes. This recipe is outstanding! Thank you!!😘🥰
Oscar Chimenti says
Glad you enjoyed it. We make it weekly, it’s so good and easy to make.
Oscar Chimenti says
This low carb raspberry chia pudding tastes like dessert without refined sugar and keeps me full for hours.