Home Low-Carb & Keto Recipes Keto Curd Rice

Keto Curd Rice

This dish is an incredibly satisfying meal on its own and is a delicious substitute for the traditional curd rice that is higher in carbs. Excellent for the Indian tropical climate.
Keto Curd Rice

Trust me, with this Keto Curd Rice dish, you have struck gold on the Low Carb diet!

Curd rice is a quintessential dish for many South Indians. However, when the switch happens from a High Carb diet to a Low Carb diet, rice along with wheat is one of the first ingredients off the table. While a non-diabetic person could sneak in a couple of spoons, without much impact to blood sugar or weight, it is a big NO to the diabetics.

When I switched to LCHF, I did not miss rice much. But there were days, when I would make a curry or subzi and would wish for some amount of rice to pair it up with. That was when I discovered the magic of Chia Seeds! Yes, you read it right – I use Chia Seeds to make a Keto Curd Rice.

Keto Curd Rice

Chia Seeds are tiny grey and black seeds that are native to the Mayan and Aztec culture. They look similar to our indigenous Subja seeds or Basil/ Tulsi seeds and it is easy to get confused. But their nutrition profile is poles apart. Despite their tiny size, almost the size of small mustard seeds, they are power-packed with important nutrients.

A single serving (28g/ 1 ounce) of Chia seeds packs:

  • 5g proteins
  • 9g fats
  • 12g Carbohydrates
  • 10g Fibre
  • 0g sugar
  • Magnesium – 23% of RDA
  • Calcium – 17% of RDA
  • Iron – 12% of RDA
  • Fibre – 40% of RDA
  • Omega 3:6 ratio: 3:1

Most people do not consume enough of these essential nutrients.

Chia Seeds

Chia Seeds

Here’s a quick look at some of the benefits you can get with this Keto Curd Rice recipe:

  1. Omega-3 fatty acids are incredibly important for your body and brain, and chia seeds are an excellent source of the omega-3 ALA. Apart from being heart-healthy, studies have shown that they improve insulin sensitivity and aid in managing blood pressure levels.
  2. High Fibre: Chia is high in fibre and that aids in improved bowel movement and have an increased feeling of fullness. One serving of this dish gives nearly 40% of the requisite fibre consumption per day. Due to this fibrous nature, the seeds will form a gel-like texture when they absorb water.
  3. Higher Proteins and Fats: Compared to regular curd or yoghurt, hung curd contains twice the amount of proteins and 1/2 the amount of carbs. And if the curd is made using full cream milk, it is also generously laden with healthy fats. The combination of higher proteins and fats will enable you to stay fuller for longer.

So, whether you are on a low-carb diet or not, including these seeds provide a definitive boost to your diet. Or if you are someone like me who relishes a simple curd rice on typical hot day, this Keto Curd Rice is sure to appeal to your palate.

Try this Keto Curd Rice recipe and if you like it, send me some love in the comments section below. 😍

Keto Curd Rice

This dish is an incredibly satisfying meal on its own and is a delicious substitute for the traditional curd rice that is higher in carbs. Excellent for the Indian tropical climate.
Prep Time5 mins
Cook Time5 mins
Soaking Time45 mins
Total Time55 mins
Course: Main Course
Cuisine: Indian
Keyword: Chia, Curd Rice, Low Carb, Vegetarian
Servings: 1 Serving


Serving: 1Serve | Calories: 394kcal | Carbohydrates: 18g | Protein: 14g | Fat: 29g | Fiber: 11g
Author: anjali


  • 30 g Chia Seeds
  • ½ Cup Warm Water to soak the Chia Seeds
  • 100 g Hung Curd Made from full cream milk.
  • 1 tsp Coconut Oil Cold pressed
  • ½ tsp Mustard Seeds
  • ½ tsp Cumin Seeds
  • 10 g Roasted Peanuts
  • 4-5 Curry leaves
  • 1 Green Chilli (Optional) finely chopped
  • Pink Salt as per taste


  • Mix the Chia Seeds in warm water and set it aside for some 30-45 minutes.
  • When set, it will form a gel-like consistency. Add 1-2 tbsp additional water if required.
  • Mix in the hung-curd and salt.
  • Pour in the tempering and mix well.
  • Serve immediately or refrigerate it and serve when required.

For tempering

  • Heat coconut oil
  • Add the mustard seeds. After it splatters, add in the Cumin seeds, Peanuts, Green Chilli (if using) and Curry leaves. Turn off the flame.
  • Pour this tempering in the Keto Curd Rice and mix well.


1 - The Keto Curd rice goes well with any curry. Enjoy it like a regular curd rice.
2 - Feel free to add other ingredients like ginger, coriander leaves, etc.
3 - We recommend using Full-cream milk to make the hung yoghurt. If that is unavailable, you can make it from regular milk. The fat percentage will be lower. 
Tried this recipe?Mention @awesomechefin or tag #awesomechef!


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