This TikTok viral Tiramisu Chia Pudding recipe was all the rage and I've made it sugar free and low carb with just a few minor adjustments while keeping all the same flavors. You will fall in love with this creamy, coffee-inspired dessert, that's super easy to make and a perfect diabetic-friendly dessert.
When I took my first spoonful of this sugar free tiramisu chia pudding I was blown away how delicious it was. If you love the combination of chocolate and coffee flavors you will absolutely love this healthy tiramisu chia pudding recipe.
You might also enjoy this Chia Almond Butter Pudding, Keto Tiramisu Mousse recipe or this Sugar Free Tiramisu Ice Cream made in the ninja creami machine. If you want more traditional tiramisu you must try these Keto Tiramisu Cups. If you want a high protein pudding this Pistachio High Protein Pudding will hit the spot.
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Why I love this low carb tiramisu chia pudding recipe
- Diabetic Friendly: with the use of low carb ingredients this chia tiramisu pudding is a great sugar free option while keeping my blood sugars in check. Bonus: It's also a gluten free chia pudding recipe.
- Low Calorie Low Fat: the Greek yogurt helps to keep the fat and calories low making it perfect for those watching their calorie intake.
- Easy to make: throw all ingredients in a bowl, mix and refrigerate, wait 3 hours or have an overnight chia tiramisu pudding the next day for breakfast.
- Meal Prep: You can make this part of your meal prep and store individual servings wrapped in plastic in the fridge for a quick, after dinner low carb treat.
- Coffee and Chocolate: two of my favorite things rolled into one, easy tiramisu chia pudding that's sugar-free and super creamy and delicious.
Ingredients Needed
This keto chia pudding with only 5g of carbs per serving is made with simple ingredients. Here are some tips for each ingredient used and alternatives.
- Greek Yogurt: Creamy, packed with protein and low carb, greek yogurt makes this low calorie chia pudding a perfect dessert. Tip: use your preferred greek yogurt, we used a 0% greek yogurt.
- Unsweetened Almond Milk: I like to use unsweetened almond milk to help with consistency and also to keep the sugar levels low. You can use your preferred milk or milk beverage.
- Espresso: depending on your love for coffee, make it super bold or use a light roast, it's really up to your personal preference. Use a cold brew concentrate if you can't make espresso.
- Sugar Free Maple Syrup: I enjoy using Lakanto Maple Flavored Syrup purchased on Amazon but your grocery store may have other alternatives. Tip: if you can't find it, sweeten the dessert with your favorite liquid sweetener like stevia or monk fruit.
- Cocoa Powder: giving this tiramisu chia pudding dessert that rich chocolate flavor. Tip: use more to sprinkle over the dessert once it's assembled.
- Chia Seeds: rich in dietary fiber, chia seeds will form a gel formation around them once they are soaked in the pudding mixture that can help regulate blood sugar levels.
- Vanilla Extract
* See the printable recipe card at the bottom of this post for a complete list of ingredients and measurements.
Steps by step instructions
How to make low carb tiramisu chia pudding?
STEP 1: In a medium bowl combine the Greek yogurt with the almond milk, sugar free maple syrup, vanilla and cocoa powder with the chia seeds.
Then pour in the cold espresso and whisk until well combined, taste and adjust for desired sweetness.
Cover the bowl with plastic wrap and store in the fridge for at least 3 hours or leave it overnight for best results.
STEP 2: After chilling for 3 hours or overnight, stir and transfer to individual cups and enjoy. Optionally, layer with greek yogurt and top with a sprinkle of chocolate layer of cocoa powder. Enjoy this chia pudding recipe!
- Step 1: Combine ingredients and store in the fridge.
- Step 2: Stir and transfer to individual portions.
* See the printable recipe card at the bottom of this post for a complete list of ingredients and instructions.
Top Tip
The consistency of the tiramisu chia pudding may vary depending on the type of milk used, the soaking time, and how much the chia seeds absorb liquid. For a thicker pudding, allow it to soak longer or add a bit more chia seeds. If it's too thick, stir in a splash of your preferred milk to reach your desired consistency.
Recipe Tips
- Enjoy this as a healthy breakfast recipe in the morning topped with your favorite chopped nuts like pecans or walnuts.
- Make it vegan: Use whipped coconut cream instead of greek yogurt for the chia pudding tiramisu, use almond extract and top with toasted coconut flakes.
- Don't have time to make coffee or you don't have an espresso machine, use an unsweetened cold brew concentrate instead of espresso.
Variations
- Chocolate Lovers: mix in some sugar free chocolate syrup for a mocha inspired flavor.
- Berries: layer the chia pudding with fresh berries and top with a dollop of whipped cream.
- Nutty: I love serving this dessert with crushed hazelnut on top.
Other sugar free dessert cup recipes
We love individual-portioned desserts. It helps with portion control and makes it a quick after-dinner dessert. In the summer I love making these No Bake Low Carb Strawberry Cheesecake Cups, Sugar Free Lemon Mousse or this High Protein White Chocolate Mousse recipe made with greek yogurt.
Storage
- Store in an airtight container or in individual portions covered in plastic wrap for up to 3 days in the fridge.
- Freezing this recipe is not recommended.
Meal Prep Recipes!
Discover simple and delicious meal prep ideas tailored for a diabetic-friendly, low-carb lifestyle.
Yes, use your preferred milk or milk alternative.
Yes, this recipe is perfect for meal prep or if you want to prepare it before guests arrive.
Yes, you can adjust for the desired sweetness. After combining all ingredients, taste and adjust as needed.
Tried this recipe? If so, please leave a comment and ⭐️⭐️⭐️⭐️⭐️ rating.
Recipe Card
Low Carb Tiramisu Chia Pudding
Instructional Recipe Video
Equipment
Ingredients
- 1 cup greek yogurt
- ¼ cup unsweetened almond milk
- 1 tablespoon lakanto maple flavored syrup see notes above for alternative
- ¼ teaspoon vanilla extract
- 1 tablespoon cocoa powder
- 3 tablespoon chia seeds
- 2 oz cold espresso
- more greek yogurt and cocoa powder optional - see notes above
Instructions
- Combine all ingredients in a medium bowl, cover with plastic wrap and store in the fridge for at least 3 hours, overnight is best.1 cup greek yogurt, ¼ cup unsweetened almond milk, 1 tablespoon lakanto maple flavored syrup, ¼ teaspoon vanilla extract, 1 tablespoon cocoa powder, 3 tablespoon chia seeds, 2 oz cold espresso
- Remove from the fridge and transfer the low carb tiramisu chia pudding to individual portions. Optional, layer with more Greek yogurt and top with a sprinkle of cocoa powder.more greek yogurt and cocoa powder
Notes
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
Swathi says
Low carb Triamisu chia pudding is delicious, perfect dessert for my diabetic husband. Yummy.
Criss says
This low-carb tiramisu chia pudding was creamy and satisfying. A great guilt-free treat!