Easy Low-Carb Flax Meal Breakfast Pudding Recipe

breakfast flax pudding in a bowl with fruit slices

Getty Images / eatsmarter_de

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 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.


  • 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


  1. Mix flaxseed 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 for another 30 seconds.

  3. 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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1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary Flaxseed as a Strategy for Improving Human HealthNutrients. 2019;11(5):1171. Published 2019 May 25. doi:10.3390/nu11051171

By Laura Dolson
Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks.