Easy Low-Carb Flax Meal Breakfast Pudding Recipe

breakfast flax pudding in a bowl with fruit slices
eatsmarter_de / Getty Images
Total Time: 4 min
Prep Time: 2 min
Cook Time: 2 min
Servings: 1

Nutrition Highlights (per serving)

221 calories
17g fat
8g carbs
11g protein
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 221
% Daily Value*
Total Fat 17g 22%
Saturated Fat 3g 15%
Cholesterol 186mg 62%
Sodium 79mg 3%
Total Carbohydrate 8g 3%
Dietary Fiber 8g 29%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 11g  
Vitamin D 1mcg 5%
Calcium 99mg 8%
Iron 2mg 11%
Potassium 297mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This easy low-carb flax breakfast pudding recipe can be put together in the microwave in under five minutes! The combination of flax meal and egg is the ideal combination of fiber, healthy fats, and protein to keep you satisfied throughout the morning. Plus, the nutty flavor of flax pairs well with common oatmeal add-ins such as nut butters, fruit such as apple or banana as well as sweeteners such as honey or maple syrup.

This is the perfect alternative to creamy oatmeal for those on a very low-carb diet, such as the ketogenic diet or those who want more protein and fiber with their breakfast.

This recipe is very versatile too and can also be made into a more savory polenta style porridge by leaving out the cinnamon and honey and adding grated cheese, dried herbs such as oregano or thyme and a drizzle of olive oil.


  • 1/4 cup flaxseed meal
  • 1/4 cup water
  • 1 egg (slightly beaten)
  • 1/4 tsp or more ground cinnamon
  • 1/2 tsp - 1 tsp honey


  1. Mix flax seed meal, water, and egg in a microwave-safe bowl.

  2. Microwave for 45 seconds. Then add cinnamon and honey (or other desired mix-ins) and microwave another 30 seconds.

  3. Add additional liquid if necessary to get desired consistency you want.

Variations and Substitutions

  • Increase carbohydrates for a balanced non low-carb meal by mixing flax pudding into prepared oatmeal (half flax pudding, half oatmeal) or by adding fresh fruit such as bananas, apples/applesauce, pears or other fruit of choice.
  • Make flax pudding sugar free by omitting honey. Increase cinnamon or add a dash of vanilla extract for more sweetness.
  • Boost protein and healthy fats by mixing in peanut butter or almond butter (or mixed seed butter) or topping with toasted nuts.


  • Pudding will thicken up very quickly as it sits. If it becomes too thick, stir in more water (or milk) to loosen it up.

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