Recipes With Chia Seeds: 8 You Should Try Right Away

Andrew Shassetz, MA
Dr. Elmar Mammadov, MD & Research Scientist
Discover the power of chia seeds for weight loss and keto diets. This guide reveals the nutritional profile of and recipes with chia seeds.
Recipes With Chia Seeds
Chia seeds are fiber-loaded, protein-rich, and versatile food. Photo: Shutterstock & Team Design

If you have heard about the incredible power of chia seeds for weight loss, you are in for a treat!

These small seeds are fiber-loaded and rich in healthy proteins and fats, making them a perfect partner for your weight loss journey.

Additionally, if you’re on a low-carb diet, chia seeds are one of the hidden gems in the keto diet foods list. With their low-carb, high-fiber profile, they can effortlessly fit into your low carb diet plan for weight loss, adding nutritional value without the extra carbs.

Now, think about this – a seed so versatile that it naturally takes on the flavors of the food it combines. This makes chia seeds perfect for incorporating into your favorite keto protein powder shake and other tasty recipes, adding that extra kick of nutrients. And if you are looking for a natural protein blend that contains chia seeds, check out our Orgain protein powder review. It’s a great product for protein supplementation.

Recipes With Chia Seeds

Chia seeds are fiber-loaded, protein-rich, and versatile. They aid weight loss, fit well in low-carb and keto diets, and can be added to smoothies, dressings, puddings, baked goods, and more! They also offer essential vitamins and minerals.

Chia seeds can be eaten dry or soaked, and their color doesn’t affect nutrition. Proper storage maintains freshness.

In this article, we will walk you through the cooking of the following delicious recipes:

  • Chia jam.
  • Chocolate almond chia smoothie.
  • Chia seed vinaigrette.
  • Simple chia seed pudding.
  • Banana chia muffins.
  • Chia seed pancakes.
  • Lemon chia seed dressing.
  • Chia seed granola.

Nutritional Value Of Chia Seeds

Recipes With Chia Seeds
Chia seeds were used for medicinal practices, religious ceremonies, etc. Photo: Shutterstock

Chia seeds, also known as Salvia hispanica L., have a rich history dating back to Central American civilizations[1]. The Aztec and Mayan societies used these nutrient-dense seeds in their meals, in addition to utilizing them for medicinal practices, religious ceremonies, and cosmetic purposes.

Today, these super seeds have garnered global recognition for their impressive nutritional profile. Chia seeds are a rich source of several essential vitamins and minerals[2]. An ounce, which roughly translates to two tablespoons or 28 grams[3], of chia seeds pack a nutritional punch:

  • Calories: 138 kcal
  • Protein: 4.7 grams
  • Fat: 8.7 grams
  • Alpha-linolenic acid (ALA): 5 grams
  • Carbohydrates: 11.9 grams
  • Fiber: 9.8 grams
  • Calcium: 179mg (14% of the Daily Value (DV))
  • Iron: 2.2mg (12% of the DV)
  • Magnesium: 95mg (23% of the DV)
  • Phosphorus: 244mg (20% of the DV)
  • Zinc: 1.3mg (12% of the DV)
  • Vitamin B1 (Thiamine): 0.18mg (15% of the DV)
  • Vitamin B3 (Niacin): 2.5mg (16% of the DV)

8 Recipes With Chia Seeds

Recipes With Chia Seeds
Greek yogurt is a fabulous addition to any chia seed recipe. Photo: Shutterstock

Chia Jam

Ingredients:

  • 2 cups fresh fruit (such as berries, peaches, or mangoes)
  • 2 tablespoons chia seeds
  • Sweetener of choice (optional), such as honey, maple syrup, or stevia, to taste

Instructions:

  1. Mash the fresh fruit.
  2. Stir in chia seeds.
  3. Add sweetener if desired.
  4. Allow the mixture to sit for 10 minutes.
  5. Stir occasionally during this time.
  6. Adjust sweetness and consistency if needed.
  7. Transfer to a jar or container.
  8. Refrigerate for at least 1 hour.
  9. Enjoy on toast, pancakes, yogurt, or oatmeal.
  10. Store in the refrigerator for up to one week.

Chocolate Almond Chia Smoothie

Ingredients:

  • 1 tablespoon chia seeds
  • 1 cup unsweetened almond milk
  • 1 ripe banana
  • 2 Medjool dates, pitted
  • 2 tablespoons unsweetened cocoa powder
  • 1/2 cup ice

Instructions:

  1. Combine all the ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy immediately.

Chia Seed Vinaigrette

Ingredients:

  • 2 tablespoons chia seeds
  • 1/2 cup extra virgin olive oil
  • 1/4 cup apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • Salt and pepper to taste

Instructions:

  1. Combine all ingredients in a jar with a tight-fitting lid.
  2. Shake vigorously until well combined.
  3. Let it sit for 15-20 minutes to allow chia seeds to absorb the liquid and thicken the dressing.
  4. Shake well before using. Store in the refrigerator.

Simple Chia Seed Pudding

Ingredients

  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1 tablespoon maple syrup or sweetener of choice
  • 1/2 teaspoon pure vanilla extract

Instructions:

  1. Mix all the ingredients in a bowl or mason jar.
  2. Let it sit for about 20 minutes, then stir again to break up any clumps.
  3. Cover and refrigerate for at least 4 hours or overnight until it reaches a pudding-like consistency.
  4. Stir well before serving. Add your favorite toppings, such as fresh fruits or granola.

Banana Chia Muffins

Ingredients:

  • 2 ripe bananas, mashed
  • 1 1/2 cups oat flour
  • 1/2 cup Greek yogurt
  • 1/3 cup maple syrup
  • 2 tablespoons chia seeds
  • 2 eggs
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt

Instructions:

  1. Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners.
  2. In a large bowl, combine the mashed bananas, Greek yogurt, maple syrup, and eggs.
  3. In a separate bowl, combine the oat flour, chia seeds, baking powder, baking soda, and salt.
  4. Gradually add the dry ingredients into the wet ingredients, stirring until just combined.
  5. Divide the batter evenly among the muffin cups.
  6. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.
  7. Allow the muffins to cool before serving.

Chia Seed Pancakes 

Ingredients: 

  • 1 cup all-purpose flour 
  • 2 tablespoons chia seeds 
  • 1 tablespoon sugar 
  • 2 teaspoons baking powder 
  • 1/2 teaspoon salt 
  • 1 cup milk 
  • 1 egg 
  • 2 tablespoons melted butter 

Instructions:

  1. In a large bowl, mix together flour, chia seeds, sugar, baking powder, and salt.
  2. In a separate bowl, whisk together milk, egg, and melted butter.
  3. Gradually add the wet ingredients to the dry ingredients and stir until combined.
  4. Heat a griddle or frying pan over medium heat. Grease it lightly.
  5. Pour 1/4 cup of the batter onto the griddle for each pancake.
  6. Cook until bubbles form on the surface, then flip and cook until golden brown.
  7. Serve immediately with your favorite toppings.

Lemon Chia Seed Dressing 

Ingredients:

  • 1/4 cup fresh lemon juice 
  • 1/4 cup olive oil 
  • 1 tablespoon chia seeds 
  • 1 tablespoon honey 
  • 1 garlic clove, minced 
  • Salt and pepper to taste 

Instructions:

  1. Combine all ingredients in a jar with a tight-fitting lid.
  2. Shake vigorously until well combined.
  3. Let it sit for about 15-20 minutes for chia seeds to absorb the liquid and thicken the dressing.
  4. Shake well before using. Store in the refrigerator.

Chia Seed Granola 

Ingredients:

  • 3 cups oats 
  • 1 cup nuts, chopped (almonds or walnuts.) 
  • 1/2 cup honey or maple syrup 
  • 1/4 cup chia seeds 
  • 1/4 cup coconut oil
  • 1/2 teaspoon salt 
  • 1 teaspoon cinnamon 

Instructions:

  1. Preheat your oven to 325°F (163°C). Line a baking sheet with parchment paper.
  2. In a large bowl, mix together oats, nuts, chia seeds, salt, and cinnamon.
  3. In a separate bowl, whisk together honey and coconut oil. Pour this over the oat mixture and stir well until everything is evenly coated.
  4. Spread the granola out on the baking sheet in an even layer.
  5. Bake for 20-25 minutes, stirring halfway through, until golden brown.
  6. Allow the granola to cool completely. It will continue to crisp as it cools.
  7. Store in an airtight container.

Embrace the versatility of chia seeds and explore the exciting possibilities they offer in your culinary journey. Remember, these recipes are only a starting point. Feel free to adjust quantities, swap ingredients, and experiment with flavors according to your taste and dietary preferences.

Other Tips For Chia Seed Recipes

Soaked Vs. Dry Chia Seeds

You can add chia seeds to your food either dry or soaked, it really depends on your texture preference. If you’re a fan of tapioca-like consistency, then soaking chia seeds is your way to go.

They plump up beautifully and you can use them in smoothies, puddings, or overnight oats. If you want a bit of crunch in your salads or yogurt, then sprinkle them dry. They also work brilliantly in baking recipes when you need that extra crunch.

White Vs. Black Chia Seeds

In the world of chia seeds, color doesn’t really dictate the nutritional value. Black, white, or even speckled, they all bring the same powerhouse of nutrients to your table – lots of fiber, protein, and a handful of omega-3s. Your choice of chia seed color is purely about the look you’re going for.

Grinding Chia Seeds

Think about ground chia seeds as your secret weapon in the kitchen. Got a soup that’s a bit on the thin side? Stir in some ground chia seeds and watch it thicken up. Want to sneak in some extra nutrition into your baked goods?

Replace a portion of the regular flour with chia flour. And guess what? If you’re out of eggs, mix some ground chia with water and voila – you’ve got a vegan egg substitute.

Storing Chia Seeds 

Chia seeds are pretty low-maintenance when it comes to storage. Keep them in a cool, dry place in a sealed container and they’ll be happy campers. For extra freshness, pop them in the fridge or freezer.

Conclusion

Every chia seed recipe is an opportunity to experiment. A chance to turn simple ingredients into exciting, healthy meals. Chia seeds aren’t just about adding nutritional value to our diets; they make everyday food fun, interesting, and delightful. So now that we’ve stirred your appetite, it’s time to head to the kitchen and start your chia adventure.

Frequently Asked Questions

What’s so good about chia seeds?

Chia seeds are pretty fantastic! They contain fiber, protein, omega-3s, and many essential nutrients. Incorporating them into your meals can boost your digestive and heart health and help you manage weight.

Can I munch on chia seeds just like that?

Totally! Chia seeds can be enjoyed raw. Plus, their subtle flavor makes them blend seamlessly with almost any dish you can think of.

What’s a reasonable daily dose of chia?

Well, there’s no strict rule. But a good starting point is around 1.5 tablespoons twice a day. This way, you can enjoy all the benefits without going overboard.

Do chia seeds help with weight loss?

Yes, they do! Chia seeds are high in fiber, keeping you full longer and curbing overeating. But remember, they’re just one piece of the weight-loss puzzle. Healthy eating and regular exercise are still key.

How do I whip up a chia pudding?

Easy peasy! Just combine 1/4 cup of chia seeds with 1 cup of almond milk (or any liquid you prefer), leave it in the fridge overnight, and voila! You’ve got yourself a yummy chia pudding.

Can I have chia seeds on a keto diet?

Absolutely! Chia seeds are low in carbs but high in fiber and healthy fats, making them perfect for a keto diet.

What’s the best way to store chia seeds?

Keep your chia seeds in a cool, dry place like a cupboard or pantry. They also do fine in the fridge. They have a long shelf life, so feel free to stock up!

Can chia seeds replace eggs in baking?

Yes, indeed! Mix one tablespoon of chia seeds with three tablespoons of water, let it sit for about 15 minutes, and there you have it – a vegan substitute for eggs in your baking.

Resources

  1. Ullah, R., Nadeem, M., Khalique, A., Imran, M., Mehmood, S., Javid, A. and Hussain, J. (2015). Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. [online] 53(4), pp.1750–1758. doi:https://doi.org/10.1007/s13197-015-1967-0.
  2. Chen, L., Maja Ivanovski, Darija Cör and Knez, Ž. (2019). Chia Seeds (Salvia Hispanica L.): An Overview—Phytochemical Profile, Isolation Methods, and Application. [online] 25(1), pp.11–11. doi:https://doi.org/10.3390/molecules25010011.
  3. Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients.

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