Keto Coconut Pudding

By Dr. Eric Berg DC

10/05/2024

Keto Coconut Pudding

Total Time: 2 hours (including 1 hour 30 minutes cooling time)

Serves: 8

Per serving: 89 calories, 0.7 g protein, 1.6 g carbohydrates, 11.6 g fat

Ingredients

1 cup unsweetened coconut milk

½ tsp salt

1 Tbsp Swerve

¾ cup heavy cream

½ tsp vanilla extract

1 tsp coconut extract

1 Tbsp arrowroot powder

1 Tbsp water

¼ cup coconut yogurt

1 Tbsp fresh blueberries for garnish

Directions:

Combine coconut milk, salt, Swerve, heavy cream, vanilla extract, and coconut extract in saucepan. Over medium heat, whisk until well combined.
In a small ramekin, combine arrowroot and water until fully dissolved.
Add arrowroot to coconut milk mixture, then reduce heat to low and whisk until liquid thickens, about 2 to 3 minutes.
Strain liquid through fine strainer to remove lumps, then pour into serving bowls.
Refrigerate for 30 minutes.
After chilling, stir in coconut yogurt and return mixture to refrigerator for an hour.
Serve pudding topped with fresh blueberries for garnish.

Recipe tips:

Choose full-fat coconut milk instead of light coconut milk to achieve a creamy and velvety texture.
For a plant-based option, substitute heavy cream with coconut cream.
Incorporate egg yolks for a richer texture. Temper the yolks by adding small amounts of warm coconut milk mixture before adding them to the saucepan.
Garnish with your favorite low-carb toppings, including nuts, sugar-free chocolate shavings, or unsweetened toasted coconut flakes.
Add a pinch of cocoa powder, cinnamon, or nutmeg for an extra layer of flavor.
Avoid sweetened coconut milk or sugar-laden yogurt to keep the recipe low-carb.

Keto Coconut Pudding is a creamy, indulgent treat that will satisfy your sweet tooth without raising your blood sugar levels.

Made with unsweetened coconut milk, heavy cream, and a hint of vanilla, it's the perfect low-carb dessert for any keto meal plan.

Whether you're meal prepping or enjoying this dessert as a decadent after-dinner treat, this pudding will please even the pickiest eaters.

Why you’ll love this Keto Coconut Pudding recipe

Although plenty of delicious foods can be enjoyed on a Healthy Keto® diet, finding satisfying desserts can be challenging.

That's where this Keto Coconut Pudding recipe comes in! It’s a creamy, rich dessert that’s both satisfying and guilt-free. Made with simple, keto-friendly ingredients, this pudding is low in carbs and high in healthy fats, making it the perfect treat to enjoy while staying in ketosis.

This recipe features coconut milk, coconut extract, and coconut yogurt, all abundant in vitamins and minerals, including iron, magnesium, and potassium.

Furthermore, research published in the Journal of Cardiovascular Development and Disease highlights that coconuts are a rich source of medium-chain saturated fatty acids (MCTs).

MCTs are rapidly absorbed and directly converted into energy, making them an excellent fuel source for those on a ketogenic diet.

Another key ingredient is Swerve, a low-carb sugar substitute made from a blend of erythritol and allulose. It adds sweetness without raising blood sugar levels, which helps prevent insulin spikes that can kick you out of ketosis and hinder weight loss.

What’s more, this dessert includes arrowroot powder, a natural thickening agent that helps achieve this pudding’s silky smooth texture.

Arrowroot is also gluten-free and has been found to promote digestive function and gut health due to its prebiotic properties.

But what makes this Coconut Cream Pudding truly special is its versatility, as it can easily be customized to suit your taste and dietary preferences.

Top it with fresh berries or nuts for added texture, or mix in a dash of cocoa powder for a chocolaty twist.

Whether you enjoy it as a post-meal dessert or a satisfying breakfast alternative, this Keto Coconut Cream Pudding is a delicious and versatile option that can fit seamlessly into your Healthy Keto routine.

Coconut products

Can I have coconut on keto?

Yes, coconut is an excellent option for those following a Healthy Keto diet.

According to the U.S. Department of Agriculture (USDA), one cup of shredded coconut contains 5 grams of net carbs and 26.8 grams of fats, making it an excellent choice for maintaining ketosis.

However, choosing unsweetened coconut products is crucial to staying within your carb limits and avoiding unwanted sugar spikes.

Coconut oil is a superior alternative to pro-inflammatory vegetable oils, offering a healthier option for cooking and baking.

“Coconut products can help reduce hunger and support weight loss thanks to their high levels of MCTs, which support metabolic balance and promote a sense of fullness,” explains Dr. Berg.

Woman eating pudding

Serving and storing tips

Who doesn't love a delicious and versatile dessert that's also easy to store?

Any leftovers can be placed in the refrigerator for 3 to 4 days. Wrap them tightly with plastic wrap or transfer them to an airtight container.

For longer storage, freeze your pudding in individual portions for up to a month, then thaw it in the refrigerator overnight. The pudding may slightly change in texture after freezing, but giving it a good stir before serving will restore its creamy consistency.

Serve with fresh blueberries, unsweetened coconut shreds, sugar-free chocolate shavings, or homemade whipped cream.

Enjoy with a cup of fresh black coffee or green tea for a satisfying after-meal treat.

Chicken curry

More keto coconut recipes you’ll love

If you can’t get enough coconut-based dishes, try these other keto-friendly recipes.

Keto Chicken Coconut Curry Recipe

This flavorful and aromatic Keto Chicken Coconut Curry is packed with coconut milk, chicken, and various aromatic spices. It’s a satisfying and nutritious meal that’s perfect for anyone following a keto lifestyle.

Pair it with cauliflower rice for a low-carb dinner that brings a taste of Thailand to your table.

Keto Coconut Cream Pie Recipe

Indulge in classic comfort food without breaking ketosis. This Keto Coconut Cream Pie boasts a flaky crust, silky coconut custard filling, and fluffy whipped cream topping.

Enjoy this low-carb delight at your next family gathering or as a guilt-free treat any day of the week.

Keto Coconut Chocolate Chip Cookies

Who says cookies can't be part of a low-carb diet?

These soft and chewy Keto Coconut Chocolate Chip Cookies are crafted with coconut flour and sugar-free chocolate chips, perfect for satisfying your sweet tooth while keeping you in fat-burning mode.

Coconut macaroons

Keto Coconut Macaroons

Serve these Keto Coconut Macaroons at your next party, or enjoy them as an after-meal indulgence.

These bite-sized morsels, made with unsweetened shredded coconut, coconut flour, and erythritol, will surely please your entire family.

Coconut Almond Raspberry Bark

Colorful and irresistible, this Coconut Almond Raspberry Bark blends rich coconut oil with crunchy almonds and tangy raspberries, creating a delectable, portable treat.

The combination of creamy coconut, crunchy nuts, and juicy berries delivers a perfect balance of flavors and textures, making it a satisfying treat for any time of day.

Keto Chocolate Coconut Fat Bombs

These energy-boosting Keto Chocolate Fat Bombs are a perfect energy boost, whether you need a pre-workout treat or serve them as a lunch or dinner dessert.

Just mix coconut oil, coconut butter, sugar-free coconut flakes, and erythritol, then pour the mixture into candy molds and freeze until solid.

Chocolate Coconut Milk Ice Cream

Perfect for hot summer days, this cool and refreshing Chocolate Coconut Milk Ice Cream is a delightful treat that combines creamy coconut milk with a rich chocolate flavor.

Its smooth texture and indulgent taste make it a guilt-free way to beat the heat while staying true to your keto lifestyle.

Pudding with blueberries and vanilla

Final thoughts

This Keto Coconut Pudding is made with nutrient-dense, low-carb ingredients, including coconut milk, heavy cream, and arrowroot powder.

Coconut is a keto-approved ingredient that can help you meet your daily fat requirements and improve gut health. It’s also an excellent source of health-promoting fatty acids, essential vitamins, and minerals.

FAQ

1. How many carbs are in Keto Coconut Pudding?

Keto Coconut Pudding contains only 1.6 grams of net carbs per serving, making it a low-glycemic option ideal for individuals with diabetes and those following a ketogenic diet.

2. What is coconut pudding made of?

Traditional coconut pudding recipes often include high-sugar ingredients, such as condensed milk, cane sugar, and flavored syrups, which are unsuitable for individuals following a low-carb diet.

However, this keto-friendly version uses unsweetened shredded coconut, coconut milk, arrowroot powder, Swerve, and vanilla extract. These ingredients are low in carbs and won’t cause spikes in insulin levels, making them ideal for maintaining ketosis while still enjoying a delicious treat.

3. Are coconuts keto-friendly?

Yes, coconuts are keto-friendly as they’re low in carbs and high in healthy fats, making them an excellent choice for a ketogenic diet. However, choosing unsweetened coconut products is crucial to avoid added sugars and ensure you stay within your carb limits.

4. Can I use coconut milk on keto?

Yes, you can use coconut milk on keto as it’s low in carbs and high in healthy fats. However, be sure to choose unsweetened coconut milk to avoid added sugars that could interfere with ketosis.

5. What are good toppings for coconut pudding?

A few delicious options include fresh berries, unsweetened chocolate shavings, sugar-free whipped cream, or a dash of cinnamon. These toppings add flavor and texture while keeping this treat aligned with your keto lifestyle.