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Home » Recipes » Keto/Low Carb Recipes

Chia Seeds Curd Rice

Sep 29, 2022. by Bhavana Patil. 6 Comments | This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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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.

chia seeds curd rice served in a white bowl and tempered with spices with spoon on side
Chia Curd Rice

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?

  1. High in fiber – good for blood sugar control, cholesterol levels, and gut health
  2. High in protein – good for building lean muscle
  3. 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.

step to soak chia seeds in water collage

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.

step to prepare keto curd rice tempering collage

Now add the chopped ginger, curry leaves, and hing (asafetida) and saute for a few seconds. Tempering is ready, keep aside.

step to prepare tempering collage

Once the chia seeds have been bubbled (swollen), add greek yogurt (or hung yogurt), salt, and mix.

step to add greek yogurt to soaked chia collage

Transfer the tempering/tadka to the bowl of chia seeds curd rice and add coriander leaves, cream (optional), and mix everything well. Serve chilled.

chia curd rice served in a bowl with tempering on the top

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.

Tried this recipe?Don’t forget to give a ★ rating below
Chia Seeds Curd rice served in a white bowl with tempering on top

Chia Seeds Curd Rice

Bhavana Patil
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 is Keto, low carb.
4.77 from 13 votes
Print Recipe Pin Recipe
Servings: 2
Calories : 194
Course: Breakfast, Main Course
Cuisine: South Indian
Diet: Gluten-Free, Keto, Low Carb
Method: Stovetop
Prep Time : 30 minutes
Cook Time : 2 minutes
Total Time : 32 minutes

Ingredients
  

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)

Tempering:

  • 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

Instructions
 

  • 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.

Notes

Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Calories: 194kcalCarbohydrates: 13gProtein: 11gFat: 12gSaturated Fat: 3gTrans Fat: 1gCholesterol: 9mgSodium: 27mgPotassium: 355mgFiber: 6gSugar: 4gVitamin A: 489IUVitamin C: 85mgCalcium: 156mgIron: 2mg
Keyword chia seeds, curd recipe, healthy, yogurt
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Reader Interactions

Comments

  1. Achilles says

    December 23, 2020 at 6:10 pm

    Very creative.. I'm gonna try this. Have a big bag of chia seeds form Costco just sitting in my Pantry.

    Reply
    • bhavana says

      December 24, 2020 at 9:18 pm

      Thank You..Please let me know how it turned out ,if you give a try..

      Reply
  2. Anonymous says

    January 14, 2021 at 12:15 pm

    5 stars
    I made this few times so far, yummy! thanks for sharing the recipe.

    Reply
    • bhavana says

      January 14, 2021 at 12:17 pm

      Thank you so much 🙂

      Reply
  3. Mamata says

    May 01, 2021 at 7:00 pm

    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!!!

    Reply
    • Bhavana Patil says

      May 02, 2021 at 1:04 pm

      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.

      Reply

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