Chia seeds are incredibly nutrient dense despite their small size. They’re rich in fiber, omega-3 fats and protein. They also contain a wide range of vitamins, minerals and antioxidants. Getting more in your diet is simple and to help you out, I’ve listed 16 healthy chia seed recipes below.
Just one ounce (or about 2 tablespoons) of chia seeds provides: 1
- 10.6 grams fiber
- 4.4 grams protein
- 4915 milligrams omega-3 fatty acids
- 1620 milligrams omega-6 fatty acids
- 177 milligrams calcium
- 265 milligrams phosphorus
- 44.8 milligrams potassium
- 1.0 milligrams zinc
- 0.6 milligrams manganese
The Health Benefits of Chia Seeds
Chia seeds have a number of health benefits that will make you want to use them regularly in your diet. Keep reading for 16 healthy chia seed recipes below.
Reduce inflammation
Chia seeds are a source of essential fatty acids (omega-3 and omega-6). These are fats that we need to eat regularly for healthy cells. When it comes to inflammation, omega-3 fats are the star of the show. Omega-3 fats help to manage inflammation internally which can help to reduce pain and prevent illness. This form of healthy fat also supports healthy skin, circulation and even brain health.
Improve digestion
Fiber is great for the digestive system. It helps to push food throughout the digestive tract and maintain regular bowel movements.
Chia seeds contain mostly soluable fiber which absorbs an abundance of water forming a gel-like consistency. This type of fiber can act as a prebiotic for the good bacteria in your gut and help you maintain balance in the microbiome.
Balance blood sugar
Protein and fat are essential for balancing blood sugar. They help to slow down digestion and release sugars into the bloodstream more slowly.
Chia seeds add both protein and healthy fats to your meal and can keep you feeling full longer.
How to Eat Chia Seeds:
You can eat chia seeds raw, soaked, whole or ground. They’re great sprinkled on top of salads and make great thickening agents in puddings, oatmeals or jams.
The gelatinous properties of chia seeds also make them great for binding. They can be used to replace eggs in a variety of baking recipes. It’s a great alternative for those with egg allergies, or anyone following a vegan diet.
How to Make a Chia Egg:
- 1 tbsp chia seeds (ground or whole)
- 3 tbsp warm water
Combine the two ingredients and stir. Let the mixture soak for 3-5 minutes or until it forms a thick gel.
Note: I usually opt for ground chia when using chia eggs in baking, but either will work. It really depends on whether you want a smooth texture or don’t mind encountering seeds in your finished product.
Now that you know about the health benefits of chia seeds, try to start eating them more regularly. To get you started, I’ve listed 16 delicious chia seed recipes below where you can hide the seeds or make them the highlight of the dish. Keep reading to get inspired and start prepping.
16 Healthy Chia Seed Recipes to Try
1. Basic Chia Seed Pudding
Chia pudding is one of the quickest and easiest ways to utilize chia seeds. You can make it the night before and flavor it however you like. This recipe from Eating Bird Food is a great place to start.
www.eatingbirdfood.com
2. Golden Turmeric Milk Chia Seed Pudding
Turmeric is one of my favorite foods for natural pain relief. Combined with the omega-3 fats in chia seeds, this recipe from My Food Story is perfect for an anti-inflammatory diet.
www.myfoodstory.com
3. High Protein Carrot Cake Chia Seed Pudding
Whether it’s dessert or breakfast this high protein carrot cake chia seed pudding from Simply Quinoa is sure to keep you satiated.
www.simplyquinoa.com
4. Healthy Matcha Green Tea Chia Seed Pudding
Matcha tea is rich in L-theanine, an important amino acid for relaxation. This means matcha can give you the caffeine bump you’re looking for on a tired morning, without the afternoon crash. Add it to your chia pudding with this recipe from Desserts With Benefits.
www.dessertswithbenefits.com
5. Chai Spiced Chia Overnight Oats
Overnight oats are a fast and easy make-ahead breakfast. This chai-spiced recipe from Flavor the Moments is creamy and will keep you full for hours.
www.flavorthemoments.com
6. Overnight Chocolate Chia Seed Pudding
This chocolate chia seed pudding is the perfect substitution for dessert. It’s smooth, creamy, and packed with loads of health benefits. Try this recipe from Minimalist Baker.
www.minimalistbaker.com
7. Chia Fruit Water
This creative recipe from My Fussy Eater is perhaps the simplest way to get more omega-3 fats in your diet on a daily basis. Mix up the flavor of your water with different types of fruit based on what you like best.
www.myfussyeater.com
8. Wild Blueberry Chia Fresca
This refreshing antioxidant rich drink recipe from Food Confidence is super hydrating and great for managing inflammation.
www.foodconfidence.com
9. No-Bake Chocolate Coconut Chia Seed Bars
Sneak chia seeds into your snacks by making your own bars. This recipe from Running on Real Food is simple, no-bake and chocolate flavored.
www.runningonrealfood.com
10. Strawberry Chia Seed Jam
Ditch store bought jams loaded with sugar and try this healthy alternative from Gluten Free Vegan Pantry instead. It’s sweetened with a little bit of unrefined pure maple syrup and thickened with chia seeds.
www.glutenfreeveganpantry.com
11. Rosemary Parmesan Chia Seed Crackers
Store bought crackers are often a source of salt and preservatives. This homemade cracker recipe from All Day I Dream About Food packs the flavor and crunch while keeping the nutrition intact.
www.alldayidreamaboutfood.com
12. Baked Chocolate Chia Seed Donuts
These donuts from Eating by Elaine pack all the indulgence without the guilt. Made from a base of oats, almond meal and chia seeds they’re rich in fiber and completely delicious.
www.eatingbyelaine.com
13. Kiwi Coconut Chia Popsicles
Cool off with DIY popsicles from The Little Epicurean. A lot of store bought popsicles are sources of artificial sweeteners, flavors and colors. Here you get a delicious treat without compromising your eating habits.
www.thelittleepicurean.com
14. Easy Grain Free Crackers
These crackers from The Nourished Caveman are the perfect vehicle for hummus. With a seedy texture, they’re great for snacking and perfect to grab on the go.
www.thenourishedcaveman.com
15. Lemon Chia Seed Granola
Use this fresh tasting lemon chia seed granola from Fooduzzi to top off a smoothie bowl, yogurt parfait, or simply eat it with almond milk like a bowl of cereal.
www.fooduzzi.com
16. No-Bake Fudgy Quinoa Chia Bites
This non-bake snack from Eating by Elaine is easy to make and great for satisfying a sweet craving with all whole foods.
www.eatingbyelaine.com
Chew on this
If you try any of the chia seed recipes above, let me know in the comments below. I’d love to hear which ones you liked best.
