Chia Seeds Curd (yogurt) Rice is an easy and healthy recipe made with soaked chia seeds, greek yogurt (or hung curd), and tempered with Indian spices which are Keto, low carb.
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates – Source Wiki.
I came across this recipe in one of the Facebook Keto groups, and I was very curious about how it would taste. I tried it the same day, and it tasted very close to the curd rice we make with regular sona masuri rice. It's definitely a keeper!
Another way I use chia is, I make Almond butter Chia Toast for breakfast.
Curd Rice is most popular in the Southern Indian states of Karnataka, Tamil Nadu, Telangana, and Andhra Pradesh. Regular Curd (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.
If you are not on Keto Diet, Other Curd (Yogurt) recipes from my blog are Curd Rice, Curd Quinoa, Curd Sandwich, and Raita recipes.
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 Seeds Curd Rice
Soak two tablespoons of Chia Seeds in 1 cup of water for 1-2 hours or in Hot Water for just 30 mins so that they bubble up.
For Tempering: Heat ghee or coconut oil in a pan. Once the oil is hot, add raw peanuts and saute them till they are nicely roasted.
Next, add the mustard seeds and dry red chilies, and 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 greek yogurt (or hung yogurt), salt, and mix.
Transfer the tempering/tadka to the bowl of chia seeds curd rice and add coriander leaves, cream (optional), and mix everything well. Serve chilled.
What to serve with Chia Seeds Curd Rice?
Serve Chia Seeds dahi/curd rice recipe with any vegetable stir-fries like Zucchini Stir fry, Broccoli poriyal, or simply eat as is. I usually like to garnish with chopped coriander leaves.
More Keto/Low Carb Recipes
- Cauliflower Curd Rice
- Cauliflower Soup (Instant Pot & Stove Top)
- Broccoli Spinach Soup
- Lauki Ki Sabji|Bottle Gourd Curry
- Keto Dosa|Almond Flour dosa
If you are on a Keto or Low Carb Diet. Check out Keto Indian Food Recipes Collection.
Chia Seeds Curd Rice
Measuring cup used 1 cup = 250 ml
- 2 tablespoon chia seeds
- ½ cup full fat greek yogurt or hung curd
- salt to taste
- 1 tablespoon coriander leaves (cilantro)
- 1 teaspoon ghee (clarified butter) or coconut oil
- 2 tablespoon raw peanuts
- 1 teaspoon mustard seeds
- 2-3 red chillies
- 1 stalk curry leaves
- 1 teaspoon ginger grated
- a pinch asafetida (hing) optional
- Soak two tablespoons of Chia Seeds in 1 cup of water for 1-2 hours or in hot water for just 30 mins so that they 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 greek yogurt (or hung yogurt), salt, and mix.
- Transfer the tempering/tadka to the bowl of chia seeds curd rice and add coriander leaves, cream (optional), and mix everything well. Serve chilled.
Very creative.. I'm gonna try this. Have a big bag of chia seeds form Costco just sitting in my Pantry.
Thank You..Please let me know how it turned out ,if you give a try..
I made this few times so far, yummy! thanks for sharing the recipe.
Thank you so much 🙂
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 says
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.