As a powerhouse of plant nutrition, working chia seeds into your daily diet can be a big health boost! Learn everything you need to know about how to use chia seeds and which ones are best along with 18 deliciously tasty chia seed recipes!
As a mom, chia seeds are a staple ingredient for myself and my daughters. In just two tablespoons, they contain 6 grams of essential amino acids making them a great addition to oats, smoothies, and yogurt.
These little seeds can be a mental hurdle for many people getting started on eating healthily. However, as a crucial toddler food right up there long with bone broth, I truly think that they’re a great addition to your diet.
When mixed with water (or any liquid) chia seeds create a gel-like texture. For a lot of people, this is off-putting, but it also means that in many recipes it helps work as a binder to hold ingredients (like cookies) together.
Benefits Of Chia Seeds
In case you're wondering, chia seeds have a ton of benefits. And while they're definitely not a cure-all, they are a great addition to a healthy diet! Chia seeds:
- Increase your fiber intake, thus helping out your gut
- Slow digestion helps keep you full longer
- Improve brain health through their omega three's
- Give a hefty dose of calcium, which is especially important if you're dairy-free (read more tips on eliminating dairy)
- Has a unique blend of amino acids (protein!)
- May help regulate blood sugar.
All in just two tablespoons. Learn more about the benefits of a high protein diet and why you want to do everything you can to eat more protein.
Health Benefits of Hemp Seeds vs Chia Seeds
This is a common comparison and both seeds have wonderful properties. Both have a lot of anti-inflammatory properties from omega threes and are generally nutrient-dense.
That said, hemp seeds (also known as hemp hearts) have more protein per serving than chia seeds (roughly 11 grams per two tablespoons) making them a great addition to a vegan diet. Chia seeds, on the other hand, have more fiber in them which can help with digestion.
So, is one better than the other? No. They’re both great and should be used in their own ways as part of your diet.
Chia Powder vs Chia Seeds
Though they’re made from the same thing, chia powder and chia seeds are typically used very differently.
Chia seeds are the whole seed where whereas chia powder is made by grinding the raw seeds into powdered form. The nutrition in these are the exact same as they have the same ingredient: chia seeds.
Chia powder won’t “bubble” and create the same kind of gel as whole chia seeds will, though they do still act as a binder. Instead, the entire powder is absorbed as one. For this reason, chia powder works best in baking recipes to create almost a “casing” and hold the ingredients together. Whereas chia seeds work better in raw or non-baking recipes.
You can still use full chia seeds in your baking recipes (I do!) they just won’t replace a binder like eggs.
How To Eat Chia Seeds
There are so many chia seed recipes out there and you'll find the best ways to use chia seeds below. However, please remember that the purpose of chia seeds is to absorb liquid.
These little seeds absorb roughly ⅓ cup of liquid from just a couple of tablespoons.
The reason this is important is that they must absorb the liquid prior to entering your body. You want them to create the chia seed gel outside of your body and not in it. Mainly because it can cause issues with swallowing, digestion, etc if you randomly eat them solo.
Hot tip on how to soak chia seeds: Use 1 tablespoon chia seeds per 4 tablespoon liquid (water, juice, or milk). Stir and rest 10–20 minutes.
How To Eat Chia Seeds In Smoothies and Drinks
If you have texture issues, using chia seeds in a smoothie might be the way to go. Chia seeds blend seamlessly into smoothies, adding a boost of fiber and omega-3s without changing the flavor.
Since they absorb liquid, know that if you just place them into water or juice, it will create a gel-like texture. However, if blended into smoothies like this strawberry smoothie without milk, it helps to thicken the smoothie overall. It's one of the tips on how to make a balanced smoothie.
How To Use Chia Seeds In Pudding Or Overnight Oats
When soaked, chia seeds absorb liquid and create a thick, pudding-like texture, perfect for jam overnight oats or protein chia pudding recipes that make for easy meal prep. They’re a simple way to boost nutrients and stay full longer.
Even something like sugar-free chocolate pudding is made thicker by adding a sprinkle of chia seeds.
No Bake Snacks With Chia Seeds
Chia seeds add crunch, fiber, and staying power to no-bake dairy-free snacks. Toss them into dairy-free chocolate protein balls or gluten-free homemade protein bars for a nutrient-dense treat that holds together well and keeps you fueled on busy days. They're also a huge staple in making energy balls.
Other Creative Ways to Use Chia Seeds
Beyond smoothies and bars, chia seeds are incredibly versatile. You can use them to make chia jam (like in these dairy and gluten-free blueberry tarts), stir them into yogurt for a fiber boost, or even replace eggs in baking by mixing 1 tablespoon of chia seeds with 3 tablespoons of water to form a “chia egg.”
Frequently Asked Questions About Using Chia Seeds
Chia seeds and chia powder can be used in smoothies by just blending them in. However, because these seeds absorb water like crazy they will change the texture of your smoothie. The more chia seeds you add, the more gel/jello-like it will be.
Nutritionally, the chia seeds are the exact same. More often than not, white ones are ground into powder more frequently but otherwise, they’re interchangeable. Some people just like the aesthetic appeal of one versus the other.
It’s not common but like anything else, chia seeds can go bad. If you want to extend the life of your chia seeds, store them in a sealed jar in the fridge. Stored like that, chia seeds should last at least a year unless liquid gets into the jar as you use it. You’ll know your chia seeds have gone bad if they start to clump together. Otherwise, I wouldn’t worry about it.
Best Chia Seed Recipes
Below you'll find a handful of delicious, healthy, dairy-free chia seed recipes! Everything from easy breakfast ideas to fueling snacks. Scroll through and find some new ones to try and get started using chia seeds every day!
Anne says
Wow! So many great ideas. I will definitely come back and book marked this blog!