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    Home / Recipes / Fall

    Keto Pumpkin Chia Pudding

    By Lisa MarcAurele · Sep 18, 2023 · 62 Comments

    28.6K shares
    Jump to Recipe
    Low carb pumpkin pie chia pudding recipe
    pumpkin chia seed pudding pinterest image

    Enjoy the taste of delicious pumpkin pie without all the work. It takes less than five minutes to prepare gluten-free low-carb pumpkin pie chia pudding!

    pumpkin chia seed pudding cover image
    Article Index
    • Ingredients
    • Quick tips
    • Instructions
    • ️ Serving suggestions
    • FAQs
    • Why you'll love it
    • Related recipes
    • Recipe

    One of the most delightful ways to enjoy classic pumpkin pie on the keto diet is to make some pumpkin pie pudding with chia seeds. It's velvety smooth and has all the same pumpkin spice flavors you love.

    One taste, and you'll start creating new reasons to eat it! It's a delicious and healthy part of your breakfast, tastes great after a workout, and is the perfect late-night snack too.

    This is also one of the best desserts you can serve at parties because it is free from the most common food allergens and irritants. It's a dairy-free, gluten-free, and nut-free recipe!

    If pumpkin is one of your favorite fall flavors, then you are really going to enjoy this pudding. It's even easier than making pumpkin mousse!

    Ingredients

    There are only a few simple ingredients in this luxurious dessert. Here's what you need to make pumpkin chia pudding:

    Non-Dairy Milk

    To keep it allergen-friendly, I used coconut milk. If you aren't allergic to almonds, then you can use almond milk instead. Always use unsweetened and plain varieties of non-dairy milk.

    Pumpkin Puree

    You need less than a can of pumpkin puree. It might look similar, but don't use pumpkin pie filling. It has added spices and sugar that will alter the taste of the pudding. Plus, the extra sugar makes it not keto-friendly.

    You can make your own pumpkin puree by roasting the pumpkin and pureeing it in a blender or food processor.

    Sweetener

    Use your favorite liquid or granular sugar substitute. Either choice will dissolve really well in the chia seed pudding and evenly sweeten it.

    Spices

    I created my own combination of pumpkin pie spices! This includes vanilla extract, cinnamon, nutmeg, ginger, and cloves.

    You can easily replace my spices with some pre-mixed pumpkin pie spice.

    Chia Seeds

    The chia seeds are what bulks up the pudding and give it the trademark texture.

    Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.

    ingredients for pumpkin chia pudding recipe

    Quick tips

    • The longer you let it set in the refrigerator, the thicker the texture will be.
    • Add some homemade keto whipped cream on top.
    • Garnish with some cinnamon and a cinnamon stick.
    • Store in individual small food storage containers to make it easier to grab and go.

    Instructions

    This pumpkin chia seed pudding really does taste just like a keto pumpkin pie. And, the best part is that it takes less than five minutes to prepare and there is no baking!

    All the exact steps are in the printable recipe card. First, I wanted to share a super-quick overview along with some additional tips.

    Mix The Ingredients

    milk pumpkin vanilla and spices in mixing bowl

    You literally just dump all the ingredients into the bowl and combine. Yes, that really is it! Just mix them together really well.

    You will still be able to see the chia seeds - don't worry, that is how it is supposed to be.

    adding the chia seeds to mixture in bowl

    Let The Pudding Set

    Then, you need to let the mix sit in the refrigerator, where the chia seeds will do their magic.

    After sitting in the refrigerator for a few hours, you have yourself some healthy and delicious pumpkin pie chia pudding! And, it's a terrific low-carb treat!

    pumpkin chia seed pudding on metal spoon

    ️ Serving suggestions

    What you eat with this keto pudding depends on when you are eating it. If you are going to enjoy it for breakfast, add some more protein to your plate - like these low-carb egg bites. Now you have a filling and healthy start to your day!

    This pudding also tastes wonderful with some other keto-friendly desserts. Serve it with a slice of low-carb pecan pie for a decadent treat. Or, add it on top of a coconut flour pie crust and enjoy pumpkin pudding pie.

    The options are endless!

    FAQs

    Before we get to the pumpkin chia pudding recipe in the printable recipe card, here are some questions people have asked about it.

    What do I do with leftover pumpkin puree?

    I have lots of recipes here on Low Carb Yum that use small amounts of pumpkin puree. These cranberry pumpkin muffins only use one cup of pureed pumpkin. An average can of pumpkin puree contains about 1 and ¾ cups.

    Should I use canned or carton coconut milk?

    The coconut milk from the carton works better in this pudding. The fats don't solidify, so it creates a smoother and creamier texture.

    Why are my chia seeds settling to the bottom of the pudding?

    This is probably because the seeds are not incorporated completely with the other ingredients. It might help to pulse all the pudding ingredients in a blender before you put it in the refrigerator. You can also try to stir it a few times while it sets up.

    How long will pumpkin chia pudding last in the refrigerator?

    If you store it in an airtight container in the refrigerator, it will stay fresh for up to a week.

    pumpkin pie chia pudding in glass dessert dishes

    Why you'll love it

    This pudding is a treat that you can enjoy for breakfast without feeling guilty. It also makes a terrific snack or dessert.

    I like adding a little homemade sugar-free whipped cream on top. You will want to have this ridiculously easy recipe in your back pocket for those times when you have leftover pumpkin puree.

    Or, make it when you crave pumpkin pie and just don't have the time to bake.

    pumpkin chia pudding featured image

    Related recipes

    If you enjoyed this pumpkin pie chia pudding, here are some more low-carb pudding recipes you should try next. They are some of my favorites!

    • Sugar-Free White Chocolate Pudding tastes like a candy bar but only has 3g net carbs in each serving.
    • Chocolate Keto Avocado Pudding is really high in healthy fats so your body stays in fat-burning mode.
    • Coconut Milk Custard is a dairy-free treat with only 1g net carbs per serving.
    • Cranberry Eggplant Bread Pudding has a lot more flavors and textures than the other choices on this list.
    • Strawberry Chia Pudding is a sweet and fruity treat made with almond milk.

    Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

    Recipe

    pumpkin chia pudding featured image

    Pumpkin Pie Chia Pudding

    4.85 from 19 votes
    Enjoy the taste of delicious pumpkin pie without all the work. It takes less than five minutes to prepare gluten free low carb pumpkin pie chia pudding!
    Prep Time:5 minutes mins
    Total Time:5 minutes mins
    Course: Dessert
    Cuisine: American
    Print Pin Review Recipe Save Recipe View Collections
    Servings: 4 servings
    Calories: 98

    Video

    Ingredients

    • 1 ½ cup coconut milk or unsweetened almond milk
    • ¾ cup pumpkin puree
    • 12 drops SweetLeaf stevia drops or 3 tablespoons Swerve
    • 1 teaspoon vanilla extract
    • ½ teaspoon cinnamon
    • ¼ teaspoon ginger allspice also works
    • ¼ teaspoon nutmeg
    • ⅛ teaspoon cloves
    • ¼ cup chia seeds
    US Customary - Metric

    Instructions

    • Whisk together milk, pumpkin, vanilla, and spices.
    • Stir in chia seeds.
    • Allow to chill in refrigerator for a couple hours or overnight.

    Notes

    The longer you let it set in the refrigerator, the thicker the texture will be.
    Add some homemade keto whipped cream on top.
    Garnish with some cinnamon and a cinnamon stick.
    Store in individual small food storage containers to make it easier to grab and go.

    Low Carb Sweeteners | Keto Sweetener Conversion Chart

    Nutrition

    Calories: 98 | Carbohydrates: 9.5g | Protein: 3.5g | Fat: 4.9g | Saturated Fat: 1.6g | Cholesterol: 0mg | Sodium: 18mg | Potassium: 100mg | Fiber: 6.5g | Sugar: 1.7g | Vitamin A: 7350IU | Vitamin C: 2.5mg | Calcium: 260mg | Iron: 2mg

    Additional Info

    Net Carbs: 3 g | % Carbs: 17.1 % | % Protein: 20 % | % Fat: 62.9 % | SmartPoints: 3
    Values
    Array
    (
        [calories] => 98
        [carbohydrates] => 9.5
        [protein] => 3.5
        [fat] => 4.9
        [saturated_fat] => 1.6
        [cholesterol] => 0
        [sodium] => 18
        [potassium] => 100
        [fiber] => 6.5
        [sugar] => 1.7
        [vitamin_a] => 7350
        [vitamin_c] => 2.5
        [calcium] => 260
        [iron] => 2
    )
    

    Notes on Nutritional Information

    Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

    Copyright

    © LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

    First Published: September 18, 2015… Last Updated: November 4, 2021, with additional recipe information.

    « Southern Keto Cornbread Dressing
    Sugar-Free Keto Eggnog Recipe »

    Related Posts

    Reader Interactions

    Comments

    1. Michelle

      August 28, 2023 at 7:25 pm

      5 stars
      This is delicious!! Love everything about it. It’s a tasty, yet healthy dessert. Thanks for the recipe!

      Reply
    2. Mandy

      September 25, 2022 at 11:33 am

      I like pumpkin smoothies. I also like all my smoothies, so matter what the ingredients are, to be as close to a milkshake as possible and still be healthy and dairy free. I freeze leftover pumpkin puree in an ice cube tray and then pop the cubes out into a freezer bag. Three or four pumpkin cubes + non-dairy milk + Skinny Syrup Maple Bourbon Pecan = smoothie bliss. Optional: unflavored protein powder and as much pumpkin pie spice as suits you.

      Reply
    3. Donna

      November 09, 2021 at 9:21 pm

      Are the chia seeds gritty?

      Reply
      • Lisa MarcAurele

        November 10, 2021 at 8:01 pm

        They are small seeds that form a gel around them when they get wet. So there is a little grit when you bite into the seed part.

        Reply
        • Lisa r

          October 09, 2022 at 10:33 am

          5 stars
          delicious! my new favorite flavor of chia pudding and no guilt. My stevia comes out in a squirt instead of drops So I used three squirts and was perfect. The best part is there is no aftertaste like in many keto desserts. thank you!!

        • Patricia Vara

          October 23, 2024 at 3:35 pm

          5 stars
          I love this one, pumpkin is a favorite, especially this time of year
          I made mine into cups with a tablespoon of Graham cracker at the bottom and zero sugar cool whip and pecan dust, lol...how do I post a pic?

    4. Brenda

      November 04, 2021 at 6:58 pm

      The pumpkin pie chia pudding was so easy and very delicious can’t wait to try the others ….

      Reply
    5. Stacy

      June 15, 2021 at 4:07 pm

      5 stars
      Omgoodness ???????????? i no longer make any other flavor! THA BEST

      THANK YOU

      Reply
    6. Robin

      September 27, 2020 at 2:11 pm

      5 stars
      I ABSOLUTELY LOVE THIS! Thank you! It’s like eating pumpkin pie! I added English Toffee liquid stevia and it gives almost a flavor like rum has been added. My Hubby noticed it first.
      We have had this pudding with vanilla no sugar added ice cream and I added some to my organic whole milk plain yogurt this morning. Mmmm! I’m going to keep making this over and over. It firmed up better after being in the fridge overnight.

      Reply
    7. KPeak

      September 21, 2020 at 3:06 pm

      Do you use coconut milk in a carton or canned?

      Reply
      • Lisa MarcAurele

        September 21, 2020 at 4:44 pm

        The carton works better because the fat doesn't solidify so that's what I recommend using.

        Reply
        • Robin

          September 27, 2020 at 2:13 pm

          I used organic canned coconut milk and lightly warmed it up in the microwave and the solid and liquid mixed together perfectly.

    8. Pam

      January 31, 2020 at 9:36 pm

      5 stars
      Delicious! Only change was that I used 3 tablespoons of swerve and added cinnamon. We really enjoyed it!

      Reply
    9. Lisa Thompson

      January 23, 2020 at 6:53 pm

      How long will these keep in the fridge?

      Reply
      • Lisa MarcAurele

        January 23, 2020 at 9:42 pm

        They've lasted at least a week for me.

        Reply
    10. CJ

      January 06, 2020 at 1:15 pm

      So I made this and after whisking all the ingredients together, put it in the fridge. 3 hours later I went to check on it and all the chia was still on the bottom and the liquid was on top. I tried to stir the chia into the liquid but it had turned into a near solid mass. I used my electric mixer to break it up and incorporate the chia into the liquid. Thus worked so I divided it up into pudding bowls and returned to the fridge. It turned out lively, other than the snag.

      Reply
      • Lisa MarcAurele

        January 07, 2020 at 2:56 pm

        Some people actually blend chia pudding in a blender to break up the seeds. I go in and stir it as it sets so the seeds don't settle at the bottom.

        Reply
    11. Denise

      October 09, 2019 at 8:54 pm

      We had company this past weekend and we all loved the pumpkin chia pudding. It was a great way to celebrate our first fall feeling ( cool weather) weekend. For us, the color was a bit off putting, but once we tasted it.... mmm , mmm, good!

      Reply
    12. JD

      October 02, 2019 at 9:39 am

      I have ground chia seed on hand. How much could I use to make this yummy pudding? Or do I have to go buy seeds?

      Reply
      • Lisa MarcAurele

        October 02, 2019 at 1:11 pm

        You can try using ground and I'd start with half the amount and add more if needed.

        Reply
    13. Susanne Lee

      September 13, 2019 at 10:27 am

      5 stars
      Lisa, I wanted to thank you for sharing your recipes!
      We have enjoyed them so much.

      Susanne!

      Reply
    14. Donna Storm

      May 30, 2019 at 5:00 pm

      Thanks for the recipe. I'm going to make it tonight!!

      Reply
    15. Jessica M Chastek

      May 30, 2019 at 10:13 am

      Oooh, this sounds lovely. Are you using the canned coconut milk, or carton like the almond milk?

      Reply
      • Lisa MarcAurele

        May 31, 2019 at 6:10 am

        Either works, but I find the carton gives less of a coconut flavor.

        Reply
    16. Heather

      February 17, 2019 at 4:46 pm

      I love pumpkin in just about anything and I really wanted to love this! I found it bitter and bland. I topped it with a little whipped cream and I still could only choke down about two bites.

      Reply
    17. Barbara

      December 27, 2018 at 8:30 pm

      4 stars
      I really like the idea of this pudding. It’s so great to enjoy this guilt free desert. But I had to make a few changes. I didn’t have liquid stevia so I used the equivalent amount of powdered Stevia. But I thought desert was bitter with the Stevia so I added honey.
      After a few hours in frig, the product was thinner than I like in a pudding so I stirred in 1/4 cup chia seeds and returned to frig.
      Now it was a very good texture. Next time I’ll add more spices to my taste. I thought it could be improved with a dollop if whip cream or cool whip. Yes! . Great.
      I’m spite of the changes I made I definately will make this again and try a different sweetener.

      Reply
      • Lisa MarcAurele

        December 28, 2018 at 9:00 am

        Sometimes, I find I do have to add a little more chia. But I find it best to start with less and add more as needed.

        Reply
    18. Carol B

      November 23, 2018 at 10:35 pm

      Hi, Lisa! Does the coconut milk called for mean coconut milk beverage, like the ones sold in cartons, or actual coconut milk that is sold in cans? I assume you mean the thinner beverage version since almond milk is an alternate. But maybe not. Thank you. 🙂

      Reply
      • Lisa MarcAurele

        November 24, 2018 at 7:12 am

        I use the kind in the carton. The one in the can tends to clump up when cold.

        Reply
    19. Russ

      November 17, 2018 at 11:39 pm

      So for net carb calculation.... "per serving: 3g net carbs, 3g erythritol".. This would mean ZERO net carbs since erythritol is a sugar alcohol, right? Or is the net carbs actually 3g? Thanks

      Reply
      • Lisa MarcAurele

        November 18, 2018 at 6:54 am

        It's 3 grams net carbs (9.5 grams total - 6.5 grams fiber). The 3 grams of erythritol isn't included in the total since it has almost no impact.

        Reply
        • Russ

          November 18, 2018 at 1:14 pm

          Ok, that makes sense. Thanks a ton Lisa...not just for your quick reply but for also sharing your great recipes. I keep coming back to your youtube channel and also your website here... Great stuff you create!!

          This will be my first chia recipe ever and I'm so looking forward to it.

        • Lisa MarcAurele

          November 18, 2018 at 4:24 pm

          Hope you love the chia pudding! It's always been one of my favorite low carb snacks.

        • Russ

          November 18, 2018 at 8:20 pm

          5 stars
          We made this tonight and loved it! We will make a small adjustment next time as we felt the pumpkin spice(1-1/8tsp) was a bit too strong for our taste. Was still delicious and can't wait to make it again. Well... She wants me to make your vanilla version first because she loves vanilla..haha.

          We only got 3 cups worth which will obviously effect nutrition numbers...I'm not sure how you got 4C and we got 3C but I guess I have to recalculate or something.

          Thanks Lisa and can't wait to try your next recipe! 🙂

    20. Carissa Burns

      October 24, 2018 at 11:44 am

      Can you substitute pumpkin pie spice for the individual spices in the recipe? If so, how much do you think would be required? This looks awesome!

      Reply
      • Lisa

        October 26, 2018 at 6:09 am

        I'd use about the same amount which is 1 1/8 teaspoon.

        Reply
        • Russ

          November 18, 2018 at 8:15 pm

          We made this tonight with Pumpkin spice and felt it was a little too strong... Still loved it and ate it all but will try 3/4tsp Pumpkin spice next time.

    21. Janice Watson

      October 10, 2018 at 7:38 pm

      Wondering if I could use Xyla for the sweetener. Would the amount be the same

      Reply
      • Lisa

        October 11, 2018 at 12:53 pm

        I'm not familiar with Xyla. But you can just add any sweetener to taste.

        Reply
      • Theresa

        October 15, 2018 at 9:41 pm

        4 stars
        This was my first time making any chia pudding. The flavor was good and I loved the texture of the seeds, but the pudding itself seemed a bit watery. Is this usually the case with chia pudding? If I used a can of full fat coconut milk would that thicken it up maybe? Thanks for the help. 🙂

        Reply
        • Lisa

          October 16, 2018 at 7:04 am

          If it comes out watery, you can just add a little more chia. It's the chia that makes it a pudding consistency.

        • Stephanie

          October 17, 2018 at 11:17 pm

          Yes I would definitely make it again with full fat coconut milk. It will thicken to the consistency you want. 🙂

    22. Jen

      January 31, 2018 at 9:03 pm

      5 stars
      Best site for excellent recipes. Thank you so much for sharing. My children ate this and loved it!

      Reply
      • Lisa

        February 01, 2018 at 5:57 am

        I'm so glad they loved this easy chia pudding.

        Reply
    23. Lucy

      November 05, 2017 at 8:55 am

      I'm so interested in trying this recipe! Can I substitute the almond milk for regular 1% milk? Thanks.

      Reply
      • Lisa

        November 05, 2017 at 2:03 pm

        Almond milk is an option in the recipe.

        Reply
    24. Cj

      October 23, 2017 at 1:50 pm

      I only have stevia packets. How many should I use ? Don't know the equivalent of 12 drops.

      Reply
      • Lisa

        October 23, 2017 at 6:19 pm

        It's about 2 packets.

        Reply
    25. Yvonne Ochoa

      July 18, 2017 at 11:08 pm

      what is the serving size?

      Reply
      • Lisa

        July 19, 2017 at 4:45 am

        It's about a cup size.

        Reply
    26. Catherine

      August 08, 2016 at 6:34 am

      For the pumpkin puree...is this just cooked pumpkin, as here in Australia it is very very difficult to find canned pumpkin of anything.

      Reply
      • Lisa

        August 08, 2016 at 9:46 am

        It is just the cooked pumpkin flesh!

        Reply
    27. Kellie

      December 26, 2015 at 12:53 pm

      How long will this stay fresh?

      Reply
      • Lisa

        December 27, 2015 at 4:15 am

        It should keep at least 1 week in the refrigerator.

        Reply
    28. Ros

      October 06, 2015 at 3:36 pm

      Eggnog chia pudding next up?

      Reply
      • Lisa

        October 06, 2015 at 3:49 pm

        I'm on it!!!

        Reply
    29. Ros

      October 06, 2015 at 3:29 pm

      I have recently discovered Chia puddings. Like the previous commenter I couldn't even imagine how in the world I'd like a 'soaked' chia seed, but I'm with you. There is no slime factor and in fact a pleasant crunch (surprisingly enough) for one thing. Secondly, these are yummy (try the raspberry lemon found in Yummly as well) and almost zero carb, filling and freezable. When you freeze them they are nearly like a delicious popsicle. I put them in an ice cube tray with a toothpick 'stick' for left overs. I generally freeze after 5 days in the fridge, but I'd be interested in what you think about proper storage to extend the use by date for chia pudding. Thanks for this!

      Reply
      • Lisa

        October 06, 2015 at 3:49 pm

        Whoa! I never even thought of chia Popsicles. What a fantastic idea! I've got to try that raspberry lemon recioe, too.

        Reply
    30. Tresa

      September 27, 2015 at 11:53 pm

      How do you get past the slime factor of the chia seeds.

      Reply
      • Lisa

        September 28, 2015 at 5:22 am

        To be honest, it doesn't bother me. The chia gel kind of just blends in with the pumpkin and milk and you just notice the crunchy part of the seed.

        Reply
      • Melissa

        March 02, 2016 at 2:57 pm

        I have texture issues and while I don't find them slimy, I can't stand the crunch, crunch in my pudding. Thankfully a spin in the blender breaks down the chia seeds so you get a more pudding like consistency. Good luck!

        Reply
        • Lisa

          March 02, 2016 at 5:27 pm

          A high speed blender can make chia pudding much more like regular pudding. Personally, I like the tapioca like texture.

    4.85 from 19 votes (8 ratings without comment)

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