Cooking and Meal Prep Recipes Easy Low-Carb Flax Meal Breakfast Pudding Recipe By Laura Dolson Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. Learn about our editorial process Updated on January 28, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Getty Images / eatsmarter_de (131 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 Hide 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. Rate this Recipe You've already rated this recipe. Thanks for your rating! 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. Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients. 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. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.