Name: Easy Low-Carb Flax Meal Breakfast Pudding Recipe
Prep time: 2 min
Cook time: 2 min
Total time: 4 min
Ingredients: 1/4 cup flaxseed meal; 1/4 cup water; 1 egg (slightly beaten); 1/4 tsp. or more ground cinnamon; 1/2 tsp. to 1 tsp. honey

Easy Low-Carb Flax Meal Breakfast Pudding Recipe

Laura Dolson

Updated on January 28, 2022

Medically reviewed by

Kristy Del Coro, MS, RDN, CDN

(119 ratings)

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

Show Nutrition Label

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 meal and egg are the ideal combinations 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 butter, fruits like 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. Flaxseed contains the omega-3 fatty acid alpha-linolenic acid and plenty of fiber. These nutritional qualities are anti-inflammatory, anti-oxidative, and help moderate lipid levels to control cholesterol levels.

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.

Ingredients

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

Preparation

Mix flaxseed meal, water, and egg in a microwave-safe bowl.
Microwave for 45 seconds. Then, add cinnamon and honey (or other desired mix-ins) and microwave for another 30 seconds.
Add additional liquid if necessary to get desired consistency.

Variations and Substitutions

For a balanced reduced-carb version of oatmeal, try mixing flax pudding into prepared oatmeal (half flax pudding, half oatmeal).

Make flax pudding sugar-free by omitting honey. Increase cinnamon or add a dash of vanilla extract for more sweetness.

Cooking and Serving Tips

Boost protein and healthy fats by mixing in peanut butter, almond butter, mixed seed butter, or top with toasted nuts.
The pudding will thicken up very quickly as it sits. If it becomes too thick, stir in more water (or milk) to loosen it up.
Add lower-carb fresh fruit such as raspberries, blackberries, strawberries, or plum.
Top with Greek yogurt.

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