chia header

how to eat chia seeds

24th April 2017 by Sophie

Chia seeds are easier to use than you think! Packed with nutrients, they’re perfect for experimenting in the kitchen, especially in vegan recipes. Here’s our roundup of 18 ways to eat chia seeds!

Why are chia seeds so good for you?

Chia seeds are a good source of omega-3 and 6, protein, fibre and key minerals.

Just one tablespoon of these super seeds is an immediate nutritional boost, providing you with 4g of fibre, 3g of protein and more than a third of your recommended daily intake of omega-3 fatty acids.

Chia seeds are also source of selenium, an essential mineral which contributes to the normal function of the immune system, and phosphorus which is needed for healthy bones and teeth.

chia infographic
jess books

You can add these seeds into smoothies, soak them overnight in almond milk and cinnamon to make chia seed puddings and use them in desserts or homemade breads in place of egg to bind ingredients together. A very versatile little seed to have in your cupboard.

Jess, graze nutritionist

our 18 favourite ways to use chia seeds

Best not to eat them straight out of the bag - here's how to get the most flavour and nutrition out of these little super seeds.

chia pudding wide 1

Make a chia seed pudding

Chia puddings are so easy to make, anyone can throw one together. Follow our recipe and customized by swapping out the cherries for any fruit, or experiment with peanut butter and cacao powder for your own dessert-tasting creation.

Get the recipe
chia pancakes 2

Soak to make a “chia egg”

Chia seeds are an amazing ingredient to use instead of eggs, especially useful in vegan recipes.

To make a “chia egg”, simply grind 15g chia seeds in a pestle and mortar before soaking with 30ml of water. Allow to stand for about 5 minutes, until the chia has soaked up the water.

Use this mixture as an egg substitute in baking, blend into a smoothie, or stir into pancake batter.

Get the recipe
chia jam 3

Use chia seeds to make homemade sugar-free jam

If your goal is to cut down on sugar then what’s going to give your jam it’s ‘jamminess’ is the magical chia seed. The chia seeds will glue it all together making it spreadable and able to function just like store bought jam!


Get the recipe
chia frescas landscape 4

Add a spoonful of chia to fruit infused water

Pimp any bottle of water with a handful of your favourite fruit and a tablespoon of chia seeds. The fruit will infuse the water with delicious fresh flavours, and the chia will give your beverage a nutritious boost.

get the recipe
gluten free DIY chia tortillas 5

Bind gluten-free tortillas with chia

I have been very underwhelmed buy store-bought gluten-free tortillas, to stay the least. They break as soon as you try to do anything with them. Heating them only partially resolves this and sometimes I want to eat my chicken salad or veggie wrap in a room temperature tortilla. These tortillas have solved all those problems!


get the recipe
peanut butter, apple, chia seed and cacao nibs on toast 6

Sprinkle chia seeds on toast toppings

Kick start your morning with omega fatty acids for healthy brain waves and balanced energy levels! How? By topping your toast with our nutritionist’s tasty combo of peanut butter, fresh apple slices, chia seeds and cacao nibs.

get the recipe
fish 7

Use chia seeds in breaded fish

Just like chicken, fish can get boring too. Actually, most people complain that the whole ‘What’s for Dinner’ conundrum gets boring but heck, I am doing the best I can to help you out. This recipe was created after being inspired by this cornmeal crusted trout recipe. I wanted to skip the frying and use a fish that I know already has the thumbs up from the family: Tilapia.

get the recipe
chia porridge 8

Mix chia seeds into morning porridge

For a quick breakfast that you can prep the night before and enjoy the following morning, our nutritionist’s chia seed porridge hits the spot.

get the recipe
raspberry chia pops (guest) 9

Add a nutritional boost to ice lollies

I LOVE chia pudding and I love coconut milk, so I figured how bad could they be so I basically recreated my mango coconut chia pudding using raspberries in place of the mango.

The results… fabulous!

The texture, the flavor and the little bits of fruit in each bite. They are refreshing and delicious and virtually guilt free! Don’t be scared, give them a try!


get the recipe
apple mug cake 10

Bake chia seeds into a mug cake

Fancy a cake? Don’t have time to bake a cake? This is your answer! Not only is this really sticky and gooey and delicious, it also sneaks in 15g protein!

get the recipe
chocolate pud 11

Blend chia seeds into chocolate pudding

My sis - very skeptical at first about using avocado in a chocolate pudding - is now totally into this super silky, smooth and velvety pudding. Trust.


get the recipe
pecan pie slice 12

Use chia seeds to bind vegan pie crusts

Our taste expert Ellie shows us how to make this delicious dairy and gluten-free pecan pie, naturally sweetened with dates and pure maple syrup - absolutely no refined sugars. (Note: this recipe has a vegan crust, but there is egg in the filling)

get the recipe
healthy meatballs chia seeds 13

Mix chia seeds into healthy meatballs

The following recipe is a flavorful meatball made without egg or grain as a binder. The chia bulks up with the moisture from the meat and helps the balls keep their shape. A simple homemade marinara and spiralized fresh zucchini lets the meatballs shine as the star of this meal.


get the recipe
super bites 14

Add a nutritional boost to chocolate

This is the easiest recipe ever, you can pretty much swap out any ingredient for anything else. The key is to blend a whole bunch of delicious superfoods and wholesome ingredients, and then layer with dark chocolate!

get the recipe
chia flatbread crisps 15

Make chia seed crisp bread crackers

hese chia seed crispbread crackers are made with just a few simple ingredients and are the perfect homemade cracker. They are addictive, nutritious and satisfying all at the same time and incorporate chia seeds, which are so versatile and easy to work with, while also adding some amazing nutritional qualities.


get the recipe
flapjacks 16

Mix chia seeds into raw flapjack

The only things you need for this recipe are a microwave and fridge. Crunchy nuts and seeds come together with gooey dried strawberries to form a bar or bitesized portions (depending on how you cut it!) with a sweet tropical flavour.

get the recipe
chia truffles crop 17

Coat chocolate truffles with chia

The chia coating on these truffles just makes them even more delicious. They add a little bit of texture that you need to cut through the chocolate and what’s so great about the chia is that they provide that extra nutritional oomph.


get the recipe
cacao bars with bags 18

Blend chia seeds into homemade protein bars

It’s super easy to just make your own energy bars at home! Just follow this simple recipe from guest blogger Karen to make these deliciously chewy energy bars with all natural ingredients.

get the recipe
graze sophie head shot

By Sophie, graze blogger.

Sophie is our London-based blogger, queen of content and all things writing at graze HQ! She loves working with the taste expert team to bring their recipes out into the world.

view all posts by Sophie

more from the graze blog