Chia Seeds Curd Rice is a simple and nutritious dish made with soaked chia seeds, Greek yogurt (or hung curd), and a flavorful tempering of Indian spices. This refreshing recipe is keto-friendly, low-carb, and a great alternative to traditional curd rice.
I came across this Chia Seeds Curd Rice recipe in one of the Facebook Keto groups and was very curious about how it would taste. I tried it the same day, and it tasted very close to the classic curd rice we make with regular sona masoori rice. It's definitely a keeper! I also use chia seeds in many ways, like almond butter chia toast, mango chia pudding, strawberry chia jam, chia overnight oats for breakfast.
Curd Rice is most popular in the Southern Indian states of Karnataka, Tamil Nadu, Telangana, and Andhra Pradesh. Regular plain yogurt is not recommended in Keto. So use Greek yogurt (or hung curd).
Hung curd is basically regular whole milk curd, kept in a muslin cloth for a few hours. The liquid (whey) that drains off contains most of the carbs. What's left is high protein and good fat, which is hung curd.
More yogurt recipes from my blog are curd quinoa, curd sandwich, and raita recipes.
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Chia Seeds Health Benefits
1 oz (about 2 tablespoons) of chia seeds (which is only 137 calories) contains:
- Fiber: 11 grams
- Protein: 4 gram
- Fat: 9 grams (5 of which are omega-3s) - Source Healthline
Why is Chia Curd Rice healthy?
- High in fiber - good for blood sugar control, cholesterol levels, and gut health
- High in protein - good for building lean muscle
- It contains healthy fats - good for helping you feel satiated
How to Make Chia Curd Rice
Firstly gather all the ingredients
Next, soak 2 tablespoons of chia seeds in ½ cup of water for at least 30 minutes, allowing them to bubble up.
For Tempering: Heat 1 teaspoon homemade ghee (or coconut oil) in a pan. Once the oil is hot, add 2 tablespoons of raw peanuts and saute them till they are nicely roasted.
Next, add 1 teaspoon mustard seeds and 1-2 dry red chilies, and let them splutter.
Now add ½ teaspoon grated ginger (optional), 1 stalk curry leaves, and 1 pinch hing (asafetida) and saute for a few seconds. Tempering is ready, keep it aside.
Once the chia seeds have been bubbled (swollen), add ½ cup full-fat Greek yogurt (or thick curd), and mix well. You can also use thick homemade curd if you don't have Greek yogurt.
Add 2 tablespoons of shredded cucumber, 2 tablespoons carrot, 1 tablespoon coriander leaves, salt to taste and tempering/tadka to the bowl of chia seeds curd rice, and mix everything well. Garnish with pomegranate seeds and serve chilled.
What to Serve with Chia Seeds Yogurt Rice?
Serve chia seeds dahi rice as a side dish with any vegetable stir-fries like zucchini sabzi, broccoli poriyal, or simply eat as is. You can also pair it with protein stir fries like paneer bhurji or tofu bhurji.
More Keto/Low-Carb Indian Recipes
Chia Seeds Curd Rice (High Protein)
Ingredients
Soaking Chia Seeds
- 2 tablespoons chia seeds
- ½ cup water
Tempering:
- 1 teaspoon coconut oil (ghee)
- 2 tablespoons raw peanuts
- 1 teaspoon mustard seeds
- 1-2 dried red chillies
- 1 sprig curry leaves
- ½ teaspoon ginger grated
- 1 pinch asafetida (hing) optional
Others
- ½ cup Greek yogurt (or thick yogurt)
- 2 tablespoons shredded cucumber
- 2 tablespoons shredded carrot
- 1 tablespoon coriander leaves chopped
- salt to taste
- 2 tablespoons pomegranate seeds for garnish
Instructions
- Soak 2 tablespoons of chia seeds in ½ cup of water for at least 30 minutes, allowing them to bubble up.
- For Tempering: Heat ghee or coconut oil in a pan. Once the oil is hot, add raw peanuts and saute till they are nicely roasted.
- Next, add the mustard seeds and dry red chilies, let them splutter.
- Now add the chopped ginger, curry leaves, and hing (asafetida) and saute for a few seconds. Tempering is ready, keep aside.
- Once the chia seeds have been bubbled (swollen), add full-fat Greek yogurt (or thick curd), and mix well. You can also use thick homemade curd if you don't have Greek yogurt.
- Add shredded cucumber, carrot, coriander leaves, salt to taste and tempering/tadka to the bowl of chia seeds curd rice, and mix everything well. Garnish with pomegranate seeds and serve chilled.
Video
Notes
Nutrition
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Mamata
After reading this recipe I was very excited and I tried it it was extremely tasty as it looked and it tasted very very good. But the next morning I had severe difficulty in passing the stools. I had severe constipation. Then I was searched and found....
Chia seeds is a Soluble fiber & forms a ‘gel’ in the intestine and binds with fatty acids. It slows stomach emptying and helps to feel fuller for longer, as well as slow the rate that blood sugar rises, after eating. Soluble fiber absorbs water in the gut..& as a result causes extreme constipation!!!
So d qty sud b very very limited!!!
Bhavana Patil
Thank you for your feedback and glad you liked the recipe.. I will also add this point for new readers to consume it in the limit as it could cause constipation.
Anonymous
I made this few times so far, yummy! thanks for sharing the recipe.
bhavana
Thank you so much 🙂
Achilles
Very creative.. I'm gonna try this. Have a big bag of chia seeds form Costco just sitting in my Pantry.
bhavana
Thank You..Please let me know how it turned out ,if you give a try..