I don’t usually have breakfast – I’ve never been a breakfast fan and since going keto, I usually have my coffee and then eat my first meal around noon. Mind you, sometimes this meal is breakfast-y because I live for poached eggs, however I rarely eat a full meal before noon. However, I always have this Keto Chia Pudding recipe in the fridge and have been know to sneak?a spoon or two with my morning coffee when I feel I need a little extra or, more often, if I feel a little sluggish on the digestive end of things because the probiotics in the yogurt and fiber-rich chia seeds not only provide tons of nutritional value, but are the cure if you need to get things moving – if you know what I mean – a little more efficiently.

There are lots of folks who will say that yogurt isn’t allowed on a keto diet – just like full fat butter, cheese and cream are keto-friendly, I do include full fat,?sheep’s milk yogurt here and there…especially when consumed like this pudding which is packed with goodness, delicious and satisfying.

Why Sheep’s Milk Yogurt?

I prefer sheep’s milk in my keto chia pudding for a variety of reasons – I get my yogurt from my local farmer’s market, however you can now find sheep’s milk yogurt at most supermarkets. Sheep’s milk has double the fat of cow and goat milk (so it’s very good for those on keto) and also is much easier to digest than cow’s milk. Sheep’s milk also is a significant source of MCTs (medium-chain triglycerides) – which are essential to ketosis and the “good fats” we strive to get in our diets. If you can’t find or don’t like sheep’s milk, a full fat Greek yogurt is a great substitute.

Benefits of Chia Seeds

In addition to protein and fiber, chia seeds are anti-aging super seeds that are rich in antioxidants and healthy fats. Chia seed oil is actually used in skin care products because it is rich in omega-3 and omega-6 fatty acids and is found to prevent premature skin aging. ?
Beyond the beauty benefits, studies have shown that adding chia seeds to your diet may reduce cholesterol and heart disease risks and also support brain health as we age and lowers risk of stroke, Alzheimer?s disease and depression. ?


Berries are a great topping for this – also adding some fiber and not too much sugar. I prefer to top mine with chopped pecans and unsweetened coconut flakes – yum!

If you try this recipe, please let me know what you think in the comments below and what you add to it!

keto chia pudding


Keto Chia Breakfast Yogurt

With probiotics, tons of fiber and healthy fats, this is a great way to get going in the morning and help with digestion. 
Course Breakfast
Servings 2
Calories 224kcal


  • 8 ounces sheep’s milk yogurt, plain (can substitute full-fat Greek yogurt)
  • 1 tbsp raw chia seeds
  • 1 tbsp unsweetened shredded coconut (optional)
  • 1 – 2 tbsp chopped pecans (optional)
  • berries (optional)


  • Mix yogurt, chia seeds together in a mason jar or container with a cover. Make sure the jar has room as the chia seeds will expand overnight. 
  • Let sit overnight in fridge.
  • Top with berries, shredded coconut, nuts.
  • Enjoy!


Calories: 224kcal | Carbohydrates: 10g | Protein: 14g | Fat: 16g | Saturated Fat: 3g | Cholesterol: 6mg | Sodium: 43mg | Potassium: 266mg | Fiber: 4g | Sugar: 5g | Calcium: 173mg | Iron: 1mg
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