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15 easy ways to eat chia seeds

What are chia seeds and how do you eat them? Here’s 15 ideas for easy and delicious ways to prepare chia seeds!

chia plant

So, what are chia seeds?

Before we get into how to eat chia seeds it’s probably a good idea to explain what they are, right? Chia is a flowering plant in the mint family that originates from Southern Mexico. The plant is grown for it’s extremely nutritious seeds!

Despite their size chia seeds are so nutritious that they are one of our nutritionist’s favorite ingredients and have become one of the most commonly known superfoods. Chia seeds can be eaten without preparation as a topper to smoothie bowls, oats and more OR they can easily be incorporated into recipes.

stock up on chia seeds
chia infographic

Okay, but what are the benefits of chia seeds?

Chia seeds are a good source of omega-3 and 6, protein, fiber 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.

How do you prepare chia seeds?

We’ve rounded up 15 healthy, delicious and EASY ways to eat chia seeds below. (We promise it’s easier than you might think!)

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

15 easys ways to eat chia seeds

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chia seed pudding

Chia pudding is probably one of the easiest ways to eat chia seeds! Simply soak the chia seeds overnight with a few simple ingredients for a quick and healthy breakfast. Get the recipe for our super simple chia seed pudding here!

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“chia egg” substitute

Did you know chia seeds are commonly used in vegan recipes as an egg replacement? If you are looking to eat less eggs or are baking and ran out of eggs you can use chia seeds to create the perfect vegan egg substitute.

How do you use chia seeds instead of eggs? Simply mix 1 tablespoon of chia seeds with 2 tablespoons of water and let stand for about 5 minutes, or until the chia powder has soaked up all of the water.

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fruit & chia seed water

Did you know chia seed water is thing in the health world? It’s a nutritionist-favorite recipe when it comes to easy ways to eat more chia seeds! You can simply add a tablespoon of chia seeds and your favorite fresh fruits for a delicious and nutritious drink.

Get our easy, chia seed fresca recipe here!

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chia seed toast toppers

Remember when we mentioned sprinkling chia seeds on top of foods is one of the easiest ways to prepare it? Using chia seeds as a toast topper is a great way to kickstart your morning with omega fatty acids for healthy brain waves and balanced energy levels. Our favorite combo is toast topped with peanut butter, fresh apple slices, cacao nibs and chia seeds! Get our recipe here.

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chia seed breading

Looking for a more savory recipe incorporating chia seeds? We love the idea of using chia seeds instead of breadcrumbs for fish or chicken! Check out this recipe idea for chia seed crusted tilapia.

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! -Jennifer Leal

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chia seed overnight oats

Another of our favorite easy chia seed breakfast recipes is overnight oats made with chia seeds! You can prep it the night before and enjoy a quick, delicious breakfast in the morning, no prep needed. Get our recipe for overnight blueberry & pear chia oatmeal.

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chia seed ice pops

This chia seed recipe is perfect for summer (and the perfect way to trick kids into eating superfoods!). We love Erin’s recipe for raspberry coconut chia pudding pops, get it here!

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 result… 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!
Erin, skinnytaste.com

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mug cakes

Craving cake but looking for a healthier option that doesn’t involve hours in the kitchen? Chia seed mug cakes are the perfect and easy late-night dessert! Not only is it sticky, decadent and delicious but it also packs in 15 grams of protein!

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chia seed chocolate pudding

Didn’t think chocolate pudding could be healthy? Wrong! We are loving all of the recipes using healthy ingredients like avocados and chia seeds to create more wholesome chocolate pudding recipes. Get Mike’s easy chocolate avocado chia seed pudding recipe here.

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. -Mike, theironyou.com

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chia meatballs

Chia seed meatballs?? Yes! Since chia seeds are such a great egg substitute they are perfect to incorporate into recipes for healthier meatballs. We love Angela’s recipe for healthy chia seed 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.
-Angela, barerootgirl.com

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dark chocolate chia seed bites

Our dark chocolate superfood protein balls are one of the easiest yet most decadent recipes we’ve whipped up in the graze kitchen! Simply mix together a bunch of healthy, delicious superfoods like cacao or chia seeds with wholesome ingredients like almonds and dip the bites into dark chocolate! Get our recipe here.

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gluten-free tortillas

Yes you read that right! Chia seeds can be used to create healthy, gluten-free tortillas that are even better than store bought versions! We love this idea from Erin at MeaningfulEats.com, get her recipe here!

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! -Erin

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chia protein, energy bars

This might sound complicated but it’s actually easier than you might expect to make your own protein bars at home! Our guest blogger Karen made deliciously chewy, energy bars with all natural ingredients that are easier to make than they sound. Get her recipe!

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chia seed crackers

Looking for healthier crackers? Making your own healthy, homemade crackers isn’t as difficult as it sounds! Regina used a few simple ingredients to create chia seed crackers that are as nutritious as they are tasty. Get her recipe!

These 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.
-Regina, nyoutritious.com

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chocolate chia truffles

Okay, this one sounds similar to the dark chocolate chia seed bites but can you ever really have too many healthy chocolate recipes? Nope, we didn’t think so! One of our favorite grazers and guest bloggers, Stephanie, used chia seeds as a coating for her healthy truffle recipe and they were even more delicious than they looked! Get her recipe here.

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. -Stephanie, chalkkids.co.uk

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