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!

Flax seeds are a great source of fiber and good fats (predominantly omega-3 fatty acids), but they also impart a deliciously nutty flavor. Better yet, ground flaxseed meal is low-carb and contains no wheat or gluten, making it a great gluten-free option for a warm breakfast pudding base.

This recipe is also incredibly versatile. You can add berries or other "mix-ins" to create new flavors depending on your mood - and we have some great suggestions below. You can even use this recipe as a base for a healthier dessert option. Let your imagination fly!


  • 1/4 cup flaxseed meal
  • 1/4 cup water
  • 1 large egg
  • 1 packet stevia


  1. Mix 1/4 cup flax seed meal, 1/4 cup water (some of the liquid can be sugar-free syrup if desired), and 1 large egg in a microwave-safe bowl.

  2. Microwave on high for about 45 seconds. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want.

  3. Microwave for about another 45 to 60 more seconds, depending on the mix-ins you choose (frozen fruit will need even longer cooking, as it will cool down the pudding). Stir and eat.

Possible Mix-Ins and Toppings

Nutrition info does not include these additions.

  • Fresh or frozen berries or other fruit
  • Unsweetened coconut
  • Peanut butter or other nut butters
  • Small cubes of cream cheese (any fat level)
  • Added sugar-free maple or other syrup
  • Added sugar-free jam or preserves
  • Chopped nuts

Why You Should Add Flax to Your Diet

Flax seeds are very nutritious. They have lots of fiber and healthy fat and are very low in carbohydrates. The rest of the good news? They're tasty, with a delicate nutty flavor. And it's pretty easy to work flax into your diet.

A Word of Caution: Flax seed is very high in fiber so drink lots of fluid, preferably water, while eating flax. Whole flax seed will sail right through your digestive system lickety-split. To get the maximum benefit from flaxseed, grind it into meal (or purchase it that way). Here are some easy and tasty ways to add flax seed meal to your diet.

Sprinkle It on or Mix It in With Other Foods

Add whole or ground flax seeds to:

  • Yogurt and fruit
  • Cottage or ricotta cheese and fruit
  • Yogurt or ricotta with a sugar-free syrup
  • Smoothies and shakes
  • Mix it into pancake or muffin batter, or other baked goods (you'll probably need to add a little more water)

Make a Sweet or Savory Instant Porridge

The idea here is to pour boiling water over flaxseed meal to make a kind of porridge that can be flavored in many ways, both sweet and savory.

The amount of water will vary according to taste, but about twice the amount of water as flax seed meal is a good starting place. I also like to add a pinch of salt, and if I am going to the sweet side, a little sweetener as well. Let it thicken for a couple of minutes while the seeds absorb the water. If it's too thick and "gel-like," add more water.

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