Chia Seeds Curd (Yogurt) Rice is an easy and healthy recipe made with soaked chia seeds, greek yogurt (or hung curd) and tempered with Indian spices which is Keto, low carb.

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates.

I came across this recipe in one of the Facebook Keto groups and I was very curious how it would taste. I tried it the same day and it tasted very close to the curd rice we make with regular sona masuri rice. It’s definitely a keeper!

Curd Rice is most popular in the Southern Indian states of Karnataka, Tamil Nadu, Telangana, and Andhra Pradesh. Regular Curd (Yogurt) is not recommended in Keto. So Greek Yogurt or hung curd can be used instead.

Hung curd is basically regular whole milk curd, kept in a muslin cloth for a few hours.The liquid (whey) that drains off contains most of the carbs. What’s left is high protein and good fat which is hung curd.

Chia Seeds Health Benefits

1 oz (about 2 tablespoons) of chia seeds (which is only 137 calories) contains:

  • Fiber: 11 grams
  • Protein: 4 gram
  • Fat: 9 grams (5 of which are omega-3s


  • 2 tablespoon chia seeds
  • ½ cup full fat greek yogurt or hung curd
  • salt to taste
  • 1 tablespoon coriander leaves (cilantro)


  • 1 teaspoon ghee (clarified butter) or coconut oil
  • 2 tablespoon raw peanuts
  • 1 teaspoon mustard seeds
  • 2-3 red chillies
  • 1 stalk curry leaves1 teaspoon ginger grated
  • a pinch asafetida (hing) optional

How to Make Chia Seeds Curd Rice

Soak 2 tablespoons of Chia Seeds in 1 cup of water for 1-2 hours or in Hot Water for just 30 mins so that they bubble up.

For Tempering: Heat Ghee or Coconut oil in a pan. Once the oil is hot, add raw peanuts and saute till they are nicely roasted.

Next add the mustard seeds and dry red chilies, let them splutter.

Now add the chopped ginger, curry leaves and hing (asafetida) and saute for a few seconds. Tempering is ready keep aside.

Once the chia seeds have been bubbled (swollen), add greek yogurt or Hung Yogurt, salt and mix together.

Transfer the tempering/tadka to the bowl of chia seeds curd rice and add coriander leaves, cream (optional) and mix everything well. Serve chilled.


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