Quantcast

35 Ways to Include Chia Seeds in Your Daily Diet

Popular

By Helen West

Chia seeds are tiny yet extremely nutritious.

Just 2 tablespoons (1 oz) contain 11 grams of fiber, 4 grams of protein and 137 calories (1).

They're a great source of omega-3 fatty acids and some minerals essential for bone health, including calcium, phosphorus and magnesium.

Chia seeds are tiny yet extremely nutritious.Shutterstock

Chia seeds are also flavorless, making them easy to add to many foods and recipes.

This article shows you 35 fun and creative ways to incorporate chia seeds into your diet.

1. Chia Water

One of the simplest ways to include chia seeds in your diet is to add them to water.

To make chia water, soak 1/4 cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20–30 minutes.

To give your drink some flavor, you can add chopped fruit or squeeze in a lemon, lime or orange.

2. Juice-Soaked Chia

Water isn't the only liquid you can soak these seeds in.

Add 1/4 cup (40 grams) of chia seeds to 4 cups of fruit juice (1 liter) for half an hour to make a fruit juice that's full of fiber and minerals.

3. Chia Pudding

You can make chia pudding similar to chia water. For a thicker pudding texture, add more chia seeds and let the mixture soak longer.

You can make this pudding with juice or milk and then include flavorings such as vanilla and cocoa like in this recipe.

Chia pudding makes a delicious dish that can be eaten for breakfast or as a dessert.

If you don't like the texture of the seeds in the pudding, try blending it to give it a smoother finish.

4. Chia in Smoothies

If you want to make your smoothie even more nutritious, then add some chia seeds.

You can add chia seeds to almost any smoothie recipe by soaking them to make chia gel before adding them to your favorite smoothie.

5. Raw Chia Toppings

Although many people prefer to soak chia seeds before they eat them, you can eat them raw too.

Try grinding them up and sprinkling them on your smoothie or oatmeal.

6. Chia Cereal

To try something a little different for breakfast, you could swap your usual cereal for chia cereal.

To make chia cereal, soak the seeds overnight in milk (or a milk substitute like almond milk) and top it with nuts, fruit or spices like cinnamon.

This recipe uses mashed banana, milk and vanilla extract to make a delicious morning treat.

7. Chia Truffles

If you're often in a hurry, you can use chia seeds to make a great on-the-go snack.

For a quick and easy homemade snack, try chia truffles like these.

These recipes are often "no bake," so they can be really quick and easy to make.

8. In a Stir Fry

You can also add chia seeds to savory dishes like stir fries.

Just add a tablespoon of seeds to your favorite stir-fry recipe, like this one.

9. Added to a Salad

Chia seeds can be added to your salad to give it some texture and a healthy boost.

The seeds can be added to any salad. Simply mix them in with your salad leaves and add your favorite salad vegetables.

10. In Salad Dressing

Another way to include chia in your salad is to add chia seeds to your salad dressing.

Commercially prepared salad dressings are often loaded with sugar. Making your own salad dressing can be a much healthier way to make your salad taste delicious.

Try this homemade lemon and chia dressing.

11. Baked in Bread

It's possible to add chia seeds to all sorts of recipes, including bread.

This recipe uses chia seeds with buckwheat to make a tasty, healthy bread.

12. As a Crispy Crumb Coating for Meat or Fish

Another fun way to use chia seeds is as a coating for meat and fish.

They can be ground up into a fine powder and mixed in with your usual bread crumb coating or used as a complete substitute, depending on your preference.

13. Baked in Cakes

Cakes are usually high in fat and sugar. However, adding chia seeds can help improve their nutritional profiles.

Adding chia seeds to your cake mix will boost the fiber, protein and omega-3 content.

14. Mixed with Other Grains

If you don't like the gooey texture of chia seeds, you can mix them with other grains.

You don't need a fancy recipe for this. Simply mix a tablespoon of seeds with a cup of rice or quinoa.

15. In Breakfast Bars

Breakfast bars can be very high in sugar. In fact, some cereal bars contain as much sugar as a candy bar.

However, cutting back on the sugar and making your own healthy bar is quite easy. Chia seeds can also make a nutritious addition to your recipe.

Have a look at this, as well as this one and this one for some chia breakfast bar inspiration.

16. In Pancakes

If you like pancakes then you could try adding chia seeds to your pancake mix.

There are some pancake recipe ideas here and here.

17. In Jam

Chia seeds can absorb ten times their dry weight in water, which makes them a great substitute for pectin in jam.

Pectin is quite bitter, so substituting pectin with chia seeds means that your jam won't need a lot of added sugar to make it taste sweet.

Better yet, chia jam is much easier to make than traditional jam. Try this blueberry and chia jam spread, with no refined sugar.

18. Baked in Cookies

If you love cookies, then chia seeds can give your cookie recipe a nutritional boost.

Try these oatmeal and chia cookies or these simple chocolate chia cookies.

19. Chia Protein Bars

Like breakfast bars, many commercially prepared protein bars can be high in refined sugar and look more like a candy bar than a healthy snack.

Making your own chia-based protein bar is a healthy alternative to the ones you can buy at the store.

There are even some low-carb friendly options, such as this one here.

20. In Soup or Gravy

Chia seeds can be a great replacement for flour when thickening stews or gravies.

Simply pre-soak the seeds to form a gel and mix it in to add thickness.

21. As an Egg Substitute

If your dietary requirements or preferences mean that you avoid eggs, then chia seeds can help. They make a fantastic substitute for eggs in baked goods.

To substitute for 1 egg, soak 1 tablespoon of chia seeds in 3 tablespoons of water.

22. Added to Dips

Chia seeds are versatile to cook with and can pretty much be added to any dip.

You can add them into homemade dip recipes like this one or you can stir them into your favorite store-bought version.

23. Baked in Homemade Muffins

Muffins are often eaten for breakfast or dessert, depending on their ingredients.

However, it doesn't matter if you're making a sweet or savory muffin, as chia seeds can be added into both.

24. In Oatmeal

Adding chia seeds to oatmeal is one way of eating them that requires very little effort.

Simply prepare your oatmeal and stir in a tablespoon of whole or ground chia seeds.

25. In Yogurt

Chia seeds can make a great yogurt topping.

If you like a bit of texture, sprinkle them on the top whole or if you want to avoid the crunch, then mix in ground chia seeds.

26. To Make Crackers

Adding seeds to crackers isn't a new idea. In fact, lots of crackers contain seeds to give them extra texture and crunch.

Adding chia seeds to your crackers is a good way to include them in your diet.

27. As a Thickener for Homemade Burgers and Meatballs

If you use eggs or breadcrumbs to bind and thicken meatballs and burgers, you could consider trying chia seeds instead.

Try using 2 tablespoons of seeds per pound of meat in your usual meatball recipe.

28. As a Homemade Energy Gel

Athletes looking for a homemade alternative to commercially produced energy gels could consider using a chia alternative.

You can buy chia seed-based gels or make your own using a recipe like this one.

29. Added to Tea

Adding chia seeds to drinks is an easy way to include them in your diet.

Add a teaspoon into your tea and let them soak for a short time. Initially they might float, but eventually they should sink.

30. To Make Tortillas

Soft tortillas can be eaten with a variety of fillings and are a delicious way to enjoy chia seeds.

You can make your own like these or some stores carry them pre-made.

31. In Ice Cream or Ice Cream Pops

Chia seeds can also be added to your favorite treats like ice cream.

You can blend and freeze chia puddings to make a smooth ice cream like this one or freeze them on sticks like this for a dairy-free alternative to ice cream.

32. To Make a Pizza Base

Chia seeds can be used to make a high-fiber, slightly crunchy pizza crust.

Simply make a chia seed-based dough like this one and add your toppings.

33. To Make Falafel

Falafel made with chia seeds can be a delicious and fun way to cook with chia seeds, especially for vegans and vegetarians.

You can combine them with a variety of vegetables for flavor. Try this recipe.

34. In Homemade Granola

Making granola is really simple. You can use any mixture of seeds, nuts and oats you like. This easy recipe includes chia seeds.

If you don't have time to make your own granola, there are plenty of chia seed-based granolas you can buy.

35. In Homemade Lemonade

Another interesting way to drink chia seeds is in homemade lemonade.

Soak 1.5 tablespoons (20 grams) of the seeds in 2 cups (480 ml) of cold water for a half hour. Then add the juice from one lemon and the sweetener of your choice.

You can also experiment with adding extra flavors like cucumber and watermelon.

Reposted with permission from our media associate Authority Nutrition.

Show Comments ()

EcoWatch Daily Newsletter

Two Sherpa descending from Everest Base Camp, Himalayas, Khumbu, Nepal. Joel Addams / Aurora Photos / Getty Images

Climate change is having a grizzly effect on Mount Everest as melting snow and glaciers reveal some of the bodies of climbers who died trying to scale the world's highest peak.

Read More Show Less
Navajo Generating Station, Arizona. Wolfgang Moroder / Wikimedia / CC BY-SA 3.0

The Navajo Nation have decided to stop pursuing the acquisition of a beleaguered coal-fired power plant in Arizona, locking in the plant to be taken offline and its associated coal mine to close later this year.

A Navajo Nation Council committee voted 11-9 last week to stop pursuing the purchase of the 2,250-megawatt Navajo Generating Station, which with the Kayenta coal mine provides more than 800 jobs to primarily Navajo and Hopi workers as well as tribal royalties.

A coalition of utilities that own the plant said in 2017 it would cease operations due to increased economic pressure, and the plant's future has proved a flash point for national and regional energy policy and raised larger questions on how Native communities will handle ties to fossil fuel industries as the economy changes.

For a deeper dive:

Arizona Republic, Indian Country Today, AP, WOKV, Farmington Daily Times

For more climate change and clean energy news, you can follow Climate Nexus on Twitter and Facebook, and sign up for daily Hot News.

Sponsored
Sir David Attenborough opens Woodberry Wetlands on April 30, 2016 in London, United Kingdom. Danny Martindale / WireImage

Beloved nature broadcaster Sir David Attenborough will produce a new documentary for BBC One focused entirely on climate change, the network announced Friday.

Read More Show Less
Pexels

By Brian Barth

Looking to spice it up this year in the old vegetable patch?

Read More Show Less
An extended version of the Fuxing bullet train at the China National Railway Test Center on Oct. 15, 2018 in Beijing, China. VCG / VCG via Getty Images

By Jeff Turrentine

Is it just us?

Other countries don't seem to have a problem getting their high-speed rail systems on track. This superfast, fuel-efficient form of mass transit is wildly popular throughout Asia and the European Union. Japan's sleek Shinkansen line, the busiest high-speed rail system in the world, carries an estimated 420,000 riders every weekday. In China, the new Fuxing Hao bullet train now hurries more than 100 million passengers a year between Beijing and Shanghai at a top speed of 218 miles an hour, allowing its riders to make the trip of 775 miles — roughly the distance from New York City to Chicago — in about four and a half hours. Spain, Germany and France together have more than 4,500 miles of track dedicated to high-speed rail, over which more than 150 million passengers travel annually.

Read More Show Less
Sponsored
Ocean Heroes Bootcamp

By Coda Christopherson (11) and Lea Eiders (15)

Growing up in a plastic-free home, I was sheltered from the plastic waste crisis. I (Coda) went to a very progressive school that had vegan lunch items, farm animals and ran on solar power. My mom produces zero-waste events and my dad is a sailor, so we're very passionate about the ocean. When I was nine years old, we moved back to Manhattan Beach, California and I started 3rd grade in a public school. This was the first time I really understood that plastic-free living is not the norm; single-use plastics were everywhere, especially in the cafeteria. Once I recognized this problem, I knew I had to make a difference.

Read More Show Less

A major California avocado producer issued a voluntary recall of the popular fruit over concerns they could be contaminated with Listeria monocytogenes, USA Today reported.

Henry Avocado issued the recall Saturday after a routine government inspection at its California packing facility turned up positive test results for the bacteria on "environmental samples," the company said in a statement. No illnesses have been reported.

Read More Show Less
Acting Secretary David Bernhardt visited Watson Hopper Inc., a manufacturer of rigs and oil drilling equipment in Hobbs, New Mexico on Feb. 6, 2019. Tami A. Heilemann / DOI

Oil executives gathered for a conference laughed about their "unprecedented" access to Trump administration officials, according to a recording obtained by Reveal from the Center for Investigative Reporting.

In the recording, taken at a June 2017 meeting of the Independent Petroleum Association of America (IPAA) at a Ritz-Carlton in Southern California, members expressed excitement about one official in particular: David Bernhardt, who had been nominated that April to be deputy secretary at the Department of Interior (DOI). Bernhardt would be confirmed the following month.

"We know him very well, and we have direct access to him, have conversations with him about issues ranging from federal land access to endangered species, to a lot of issues," IPAA political director Dan Naatz said in the recording.

Read More Show Less