Keto Golden Milk Chocolate Breakfast Jars

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These healthy keto-friendly parfaits made with creamy chocolate and golden milk layers are the perfect low-carb breakfast or dessert.

The original Keto Golden Milk is a beverage made with coconut milk or any nut milk, and spices like turmeric, cinnamon, vanilla, ginger and pepper. You can serve it hot or as Iced Golden Milk Latte.

Turmeric and curcumin is what gives this treat its beautiful yellow colored layer. Turmeric is used in curry powder but is certainly not limited to savoury dishes. It's a powerful adaptogen and just like ginseng, green tea, maca or ashwagandha, it has several health benefits including anti-oxidant and anti-aging effects. Turmeric can reduce inflammation and help prevent against heart disease.

Chia seeds are a good source of vitamins, minerals and fibre. They are low in net carbs and will keep your blood sugar levels healthy and your appetite under control.

The best part? This keto treat can be made without any sweeteners, so if you avoid all low-carb sweeteners, even natural options such as stevia and erythritol, these jars are the perfect treat for your ketogenic living.

Optionally, you can add a few tablespoons of grass-fed collagen or MCT oil. While collagen will provide a healthy source of protein that will help you stay full for longer, MCT oil will give you a quick source of energy.

Nutritional values (per serving)

Ingredients (makes 2 servings)

Golden milk layer:

• 1 cup unsweetened almond milk or cashew milk (240 ml/ 8 fl oz)
• ¹/₄ tsp turmeric powder
• ¹/₄ tsp cinnamon
• ¹/₄ tsp vanilla powder
• ¹/₈ tsp ginger powder
• ¹/₈ tsp black pepper (significantly improves absorption of turmeric)
• 4 tbsp whole chia seeds (32 g/ 1.1 oz)
• 1-2 tbsp powdered Erythritol or Swerve or 5-10 drops liquid stevia
• Optional: 1-2 tbsp grass-fed collagen powder and 1-2 tbsp MCT oil

Chocolate layer:

• ³/₄ cup coconut cream (180 g/ 6.4 oz) - you can make your own
• 3 tbsp unsweetened almond milk or cashew milk (45 ml)
• 2 tbsp cacao powder or Dutch process cacao powder (10 g/ 0.3
• 1-2 tbsp powdered Erythritol or Swerve or 5-10 drops liquid stevia
• Optional: more cacao powder or cinnamon for dusting
  

Note: Low-carb sweetener in this recipe can be omitted or used to taste. Instead of coconut cream you can use mascarpone cheese or whipped cream.

Instructions

1. Prepare the golden milk chia layer. In a bowl whisk the almond milk with the turmeric, cinnamon, vanilla, ginger and black pepper. Add 1-2 tablespoons of powdered Erythritol or a few drops of stevia (or skip the sweetener if desired).
2. Add the chia seeds and let them bloom in the golden milk for 20-30 minutes (or overnight in the fridge). Stir once or twice to combine.
3. Optionally, you can stir in some grass-fed collagen powder and/or MCT oil.
   
   
4. Use a spoon and divide the chia mixture between 2 jars (if serving for breakfast), or up to 4 jars (if serving them as a dessert).
5. Scoop the coconut cream into a bowl (only the thick, creamy part).
   
   
6. Add cacao powder, almond milk and 1-2 tablespoons of powdered Erythritol or a few drops of stevia (or skip the sweetener if desired). Mix to combine.
7. Scoop the creamy chocolate layer on top of the golden milk chia layer. Optionally, dust with more cacao powder or cinnamon. Enjoy immediately or store in the fridge for up to 3 days.
   

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Almond milk natural (unsweetened)
0.5 g	0.6 g	1.4 g	17 kcal
Turmeric, spices (dried, ground)
0.2 g	0 g	0 g	1 kcal
Cinnamon, spices
0.1 g	0 g	0 g	1 kcal
Vanilla extract, powder (vanilla bean)
0.1 g	0 g	0 g	2 kcal
Ginger (ground, dried), spices
0.1 g	0 g	0 g	0 kcal
Pepper, black, spices
0.1 g	0 g	0 g	0 kcal
Chia seeds
0.8 g	3.2 g	5.1 g	82 kcal
Erythritol (natural low-carb sweetener)
0.3 g	0 g	0 g	1 kcal
Coconut cream, creamed coconut milk (organic, unsweetened)
4 g	3.3 g	31.2 g	297 kcal
Almond milk natural (unsweetened)
0.1 g	0.1 g	0.3 g	3 kcal
Cocoa powder, raw (cacao)
1.1 g	1.1 g	0.7 g	12 kcal
Erythritol (natural low-carb sweetener)
0.3 g	0 g	0 g	1 kcal
Total per serving
7.4 g	8.3 g	38.8 g	417 kcal

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