This recipe for Keto chocolate pudding differs from others you may have tried in the past. It contains no alternative sweeteners like erythritol, which is a common choice for low carb sweets.
Why is it best to avoid these type of substances?
Early research on the intestinal health of those following a very low carb keto diet indicates that a drastic reduction in carbohydrates correlates with an impairment in the diversity of beneficial gut microbiota. (1)
Adding fuel to that fire by regularly ingesting substances like sugar alcohols which can compound the problem seems short-sighted.
As it turns out, avoiding alternative sweeteners is one of the practical recommendations that researchers suggest to combat the risks to gut flora diversity from a Ketogenic dietary protocol. (2)
With this research in mind, I developed this low carb chocolate pudding to be a safe choice. It only contains 9 carbs per serving and is lightly sweetened with fruit!
Try this coconut milk pudding recipe instead if you prefer a higher carb version that is sweeter.
Keto Chocolate Pudding
Dairy free, Keto friendly chocolate pudding made with only 5 whole food ingredients and no alternative sweeteners, only fruit! Legal for gut healing diets like GAPS too.
Ingredients
- 3 eggs
- 2 cups whole coconut milk
- 1/4 cup cocoa powder
- 3 TBL date syrup
- 1 tsp vanilla extract
Instructions
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Warm the coconut milk on the stove in a medium-sized pot until just smooth. Remove pot from heat.
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Beat the eggs in a medium-sized bowl until fully blended.
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Add the date syrup and cocoa powder with the beaten eggs and mix well until smooth.
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Pour the egg, cocoa, date syrup mixture into the pot with the coconut milk.
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Put the pot back on the stove and bring to a boil, stirring frequently.
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When the mixture just starts to bubble, turn the heat down to medium-low and continue stirring for 2-4 minutes until the pudding thickens slightly.
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Remove from heat and stir in the vanilla.
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Let sit for a few minutes, then serve warm.
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After cooling, refrigerate in a covered glass bowl.
Recipe Notes
Homemade coconut milk is the best option for this recipe.
However, feel free to use whole coconut milk in a can or carton in a pinch.
9g carbs for a serving is not keto. Most keto plans are around 10g daily so I wouldn’t be able to even eat a single veg.
Better to go with monkfruit and be able to have vegs that day too. I find if I have leafy greens or celery or cabbage I can have quite a good amount without worrying about carb grams. But sweeteners, forget it. Have to stick straight to the total grams allowed.
On average most keto diets are more around 20g of carbs or lower a day. Only hard core keto crazed people go 10 or under. But I agree 9 grams could lean more towards low carb than keto. Personally I think it would be better to stick with the healthier sweetener and more carbs than use alternative sweeteners. I tried them for awhile and never felt quite right.
Hi Sarah, wouldn’t this recipe not be GAPS friendly since it has cocoa powder? Can I substitute the cocoa powder? Can I remove it entirely? Thank you.
Interesting recipe! By the way you write ‘cocoa’, but you mean ‘cacao’? Greetings from the Netherlands.
Actually, no. I don’t mean cacao. I specifically use and recommend roasted cocoa powder because it is significantly lower in phytates than raw cacao.
Can I use maple syrup instead of date syrup? It is what I already own. Not sure if I would use less. Maple syrup tastes very sweet to me.
Yes, you can definitely use maple syrup instead, however, the recipe would no longer be GAPS or Keto friendly.
Is there something to substitute for the eggs? I have an egg sensitive and I find that is the hardest part of eating Keto.
I have not tried an egg substitute with this recipe as of yet. You can try this flaxseed gel for the egg and see how it works out. https://www.thehealthyhomeeconomist.com/video-the-best-baking-substitute-for-eggs/
Can you use dates instead of the date syrup
I haven’t tried it, but I think this would compromise the texture of the pudding. In other words, it would be lumpy and not smooth.