9 Simply Delicious Ways to Add Chia Seeds to Your Diet


Chia seeds are pretty-looking tiny black and white seeds that are widely used by folks of the Mayan and Aztec populations. Nowadays, however, the nutritional value of chia seeds is gaining popularity among health fanatics and health experts all over the world because of their amazing therapeutic potency.

You can easily embrace chia seeds by adding them to your diet. The simple incorporation of chia seeds in your diet makes it easier for you to relish the numerous health benefits of this potent superfood.

Health Benefits of Chia Seeds

chia seedsIt’s no wonder experts refer to chia seeds as a superfood because they are jam-packed with myriads of nutrients when compared to other foods. Only two tablespoons of these black and white tiny seeds can provide you with approximately 137 calories.

If this is not enough, you also get some healthy doses of protein, antioxidants and omega-3 fatty acids through chia seeds. Omega-3 fatty acids are good for your cholesterol levels and enhance your brain power. These little seeds are also an incredible source of fiber, which is essential in healthy bowel functioning.

Chia seeds are rich in all of the nine types of amino acids.  The nine essential amino acids are:

  • Histidine
  • Tryptophan
  • Isoleucine
  • Leucine
  • Methionine
  • Threonine
  • Lysine
  • Phenylalanine
  • Valine

Amino acids are the building blocks of proteins that your body needs in abundance; however, the body does not produce them naturally. Therefore, it becomes necessary to get amino acids through your diet, and you can easily replenish them through chia seeds.

spinachOne ounce of chia seeds contains 4.4 grams of protein, which is double the amount of protein of any grains.  In addition, one ounce of chia seeds has 2.2 mg of iron, which is three times the iron contained in spinach. They are highly rich in antioxidants, calcium and potassium, as well. They also have trace amounts of boron, which is a vital mineral to help transfer calcium to the bones.

A one ounce, 28 grams or two tablespoons, serving of chia seeds contains:

  • Calories: 137
  • Fiber: 10.6 grams
  • Protein: 4.4 grams
  • Carbohydrates: 12 grams
  • Fat: 8.6 grams
  • Calcium: 177 mg
  • Phosphorus: 265 mg
  • Potassium: 44.8 mg
  • Sodium: 5.3 mg
  • Iron: 2.2 mg
  • Zinc: 1.0 mg
  • Copper: 0.1 mg
  • Manganese: 0.6 mg

The wonderful thing about these little chia seeds is that you don’t have to ground them before consuming in order to receive their wholesome benefits. Eating them whole will grant you the same benefits as the grounded ones.

Simple Ways to Add Chia Seeds to Your Diet

add chia seeds to your dietYou have learned about the exceptional benefits of chia seeds, so you must be wondering how to add them to your diet. It might surprise you to hear that it’s easy to enjoy them.

The subtle taste of chia seeds makes it simple to use them in most anything you consume. To make things easier, here are a few of the most simple and delicious ways you can relish the innumerable benefits of these tiny delicacies.

1. An Antioxidant Smoothie to Kick Start Your Day

The addition of chia seeds makes your smoothie a relaxing and filling snack. It provides fiber, protein, and an Omega-3 boost that can help keep you content for a long time. Chia seeds have a nutty taste, so they will easily blend well with the rest of the ingredients of your smoothie.


All the ingredients for this smoothie are available in supermarkets. Although chia seeds are finding their way onto the shelves of most stores, you can also find them at your local health food store or even online. Here’s what you need:

  • One cup soy, hemp, or almond milk
  • One tablespoon of ground chia seeds
  • One cup frozen berries
  • One-half teaspoon of fresh ginger
  • A handful of spinach, washed and chopped

look creamy in textureDirections:

  • Add all your ingredients to a blender.
  • Blend them until they look creamy in texture.
  • Pour into a tall glass and serve immediately.

2. Bring Volume to Your Soups with Chia Seeds

If you don’t like adding thickening agents or corn starch to your culinary recipes, you might struggle with certain soups. However, you don’t need to worry anymore. You can just add a few tablespoons of grounded or whole chia seeds to your soup to create the desired thickness.

Try this healthy and simple vegetable soup, which you can make thick by adding chia seeds.


olive oilBelow is the list of ingredients, most of which you can find in your kitchen. You can also find the following items in most supermarkets, produce stores and farmer’s markets:

  • Two tablespoons olive oil
  • Two tablespoons chia seed powder or chia seeds
  • Two cloves garlic, minced
  • Two stalks celery, chopped
  • Four big tomatoes, chopped and peeled
  • One small onion, chopped
  • Two cups fresh green beans
  • Two medium carrots, chopped
  • Eight tablespoons chopped Italian parsley
  • Two quarts of vegetable, chicken, or beef broth
  • Two ears of corn, just the kernels
  • Black pepper, to taste
  • Salt, to taste
  • Lemon juice – optional


  • Add the olive oil to a medium skillet.
  • Stir-fry the celery, onion, carrots, garlic, green beans, and green pepper over medium heat. The vegetables will begin to become tender in five to 10 minutes.
  • Next, add corn, broth and tomatoes. Sprinkle some pepper and salt over the top and let the mixture cook at high heat until it boils.
  • After one boil, reduce the heat and simmer it for the next 30 minutes.
  • Then, add chia seeds to thicken your soup. At this point, you can add lemon juice to make it more delectable.
  • When the soup reaches the desired thickness, serve hot with a dash of parsley.

3. Revitalize Your Senses with Vanilla Chia Seed Pudding

Let’s get started with a nutritious, gluten-free, vegan vanilla laced pudding. It is prepared with small chia seeds, maple syrup, and coconut milk. A topping of strawberries and blueberries makes it more irresistible.


The ingredients needed for this recipe are super easy to find. They are easily available in most supermarkets, local health food store, and even online.

  • Two cups coconut milk. You can use milk of your choice as well.
  • Half a teaspoon of vanilla extract
  • One tablespoon honey or maple syrup. You may add any other sweetener of your choice.
  • Five tablespoons chia seeds
  • Seasonal fruits, as much as you like
  • Handful of nuts

whip togetherDirections:

  • Take a big bowl and throw in the chia seeds, vanilla extract, maple syrup, and whip together.
  • Cover with a lid and store it in your refrigerator for a night.
  • The next day, you will find your special treat ready. The addition of chia seeds with syrup provides the mixture with a creamy texture like pudding.
  • Transfer the chia pudding to a bowl.
  • Top the bowl with seasonal fruits for a cool, refreshing taste.
  • Add nuts for a dash of healthy crunch.
  • Your mouthwatering bowl of chia pudding will last for four days in the refrigerator.

4. Turn Your Traditional Oatmeal into a Scrumptious Satiating Meal

Give your outmoded oatmeal a makeover with chia seeds. You can add chia seeds to your overnight oatmeal mix, or add them to your stovetop oats after cooking. The mini chia seeds will become soft along with the oats. Below is a detailed recipe.


oatmeal mixBelow is a list of ingredients you will need for this recipe. If you are unable to find chia seeds in your local health food stores, you can easily get them online. You can get hold of the rest of the ingredients in your kitchen or from supermarkets.

  • One cup almond milk
  • Half a cup of uncooked oats
  • Two tablespoons nuts like almonds, walnut, nuts.
  • Two tablespoons fresh fruit
  • One tablespoon Chia seeds


  • Take a pan, pour in the almond milk and bring it to boil.
  • Add oats and cook for about five minutes over medium heat.
  • Remember to stir occasionally in order to make the texture creamy and smooth.
  • Add chia seeds when your oats are ready.
  • Give it a good mix.
  • Transfer your oats in a serving dish and top up with dried fruits and nuts.

5. Energize Yourself with Chia Strawberry Jam

Jam is a perfect spread for your toast when you are in a hurry to eat. Well, chia strawberry jam taste is delicious as well and provides you with healthy nutrients when spread over pancakes, toast and even added into oatmeal.

maple syrupChia seeds are special because of their gelling power. This means that when you add them into a liquid, they readily inflate and provide a jelly-like texture. With chia seeds, there is no need to load up your jam with refined sugar in order to thicken it. You can use just a touch of maple syrup or honey to sweeten.


This basic recipe needs only a handful of ingredients, which are easily available in supermarkets, online health shops or at your local health food store.

  • Three cups blueberries
  • Three tablespoons pure maple syrup or honey
  • Three tablespoons chia seeds


  • Toss blueberries in a medium saucepan along with honey or maple syrup, bringing them to boil over medium heat.
  • Cover the saucepan with a lid and cook until the blueberries start to pop. This whole process will take about three to five minutes.
  • Crush the tender berries with a potato masher until you get the desired consistency. If you want a smooth jam, you can blend the blueberries too.
  • After the berries are mashed, add chia seeds and simmer the mixture on a low heat.
  • Stir the mixture occasionally to prevent the chia seeds from coagulating.
  • Cook for another 10 to 15 minutes until the mixture starts to thicken.
  • Take the saucepan off the stove and allow the mixture to cool.
  • Transfer it into an airtight jar and store in the refrigerator overnight.
  • This jam will keep for two weeks in the refrigerator.

6. Freshen Your Spirits with Chia Fresca

Chia Fresca is a popular drink in Central America and Mexico. The gelatinous properties of chia seeds inflate them when they are soaked in water. A soaked chia seed looks similar to a tomato seed.


You can easily find these ingredients in most of the supermarkets, produce or grocery store, or your local farmer’s market. If you are unable to find chia seeds in your local health stores, check online stores.

  • Four cups of cold water or coconut water
  • One tablespoon honey
  • Two tablespoons chia seeds
  • One medium lemon, half sliced and half juiced
  • Half a cup of fresh fruits of your choice


  • Add chia seeds to water in a tall jar and stir well to mix them together.
  • Let the mixture sit for 15 minutes or longer to allow the chia seeds to soak up the liquid.
  • Add lime juice and honey to taste.
  • You can also include half of a sliced lemon and some other fresh fruit into your jar.
  • Again, shake well to combine the ingredients.

Enjoy this drink throughout the day as a rejuvenating, nutritious and filling potion. You can experiment a bit by using grape juice instead of water or using mint and cucumber for a different taste.

This is an easy energizing drink that you can use for pre and post workout phases as well. However, remember to shake this up between drinking it because chia tends to sink and accumulate at the bottom of the jar quickly.

7. Sprinkle Little Chia Seeds on Your Favorite Meals

baked goodsOne of the simplest, yet still nutritional ways to delight in the benefits of chia seeds is to sprinkle them on your baked goods, meat dishes, salads, and breakfast foods. You can add these tiny chia seeds before or after you have cooked the food.

The nourishing nutty flavor of chia seeds makes them easy to eat on their own. If you are looking for techniques to incorporate chia seeds as a topping to your foods, try these suggestions so that they blend well with your recipes.

  • You can sprinkle chia seeds on your cereal or granola. When you top chia seeds with grain-based recipes, they become less conspicuous. Multigrain, oatmeal and muesli are perfect bases for your chia seeds.
  • You can easily enhance the goodness of your baked recipes by tossing a few chia seeds on them. Muffins, breads, granola bars and other baked goods become amazingly delicious and healthy after receiving a topping of chia seeds.

doughWhen you add chia seeds before baking, they sink into the batter or dough. When baked, your recipe will ooze out a toasted flavor. You may also add your chia seeds after baking, but you need to do so quickly when your baked recipe is still warm so that your chia seeds adhere firmly to the baked product.

  • You can easily multiply the goodness of your dairy products with chia seeds. Just throw some chia seeds on your yogurt or ice cream and bite on the crunchy texture.
  • If you think you are unable to incorporate chia seeds into your diet, use them as a salad topping. It’s as simple as that. Add them along with sunflower seeds or nuts in your regular salads. You may also mix them in your salad dressings just before serving.

8. Replace Eggs in Your Recipes with Nourishing Chia Seeds

Eggs are remarkable sources of protein and other added nutrients. However, eating eggs on a regular basis sometimes becomes monotonous. Also, some people prefer recipes that are eggless because they are vegan or are allergic to eggs. If you are looking to adapt an eggless recipe, chia seeds are the fantastic alternative.


You can easily buy chia seeds from your local health food store and even online.

  • One tablespoon of chia seeds
  • Three tablespoons of water

These ingredients replace one egg in a baked recipe.


  • In order to use chia seeds as an egg replacer, you should use finely grounded chia seeds. You can grind the chia seeds in your coffee grinder, blender or a food processor.
  • Now, you need to add one tablespoon of ground chia seeds and three tablespoons of water together. The water should be warm or at room temperature in order to accelerate the gelling process of chia seeds.
  • Allow this mixture to sit for five to 10 minutes until it transforms into a thick gel, akin to a raw egg. This gel acts as a binder when heated.
  • Now, you can use this gel as you would use an egg in your baking or cooking.

Remember that you cannot replace eggs with chia seeds in omelets.

9. Just Chew Plain Chia Seeds When You Are On-The-Go

packed with energyEven by themselves, these majestic small chia seeds are a wonderful source of nutrients and keep you full for a long time. If you are on-the-go, just chew one or two tablespoons of chia seeds for a quick, nourishing breakfast. You will find yourself astonishingly full. They may linger on your teeth, but wash them down with a healthy beverage or water and you will be packed with energy for hours.

Important Note:

Beware when consuming dry chia seeds, especially if you have a history of difficulties with swallowing or a constricted esophagus. Such people should consume chia seeds only when they have fully expanded in liquid prior to ingestion.

Chia seeds have the capacity to absorb up to 27 times their weight in water. The seeds tend to form a gel-like ball, which can partially block your esophagus, and may even lead to death.

Undoubtedly, chia seeds are an astounding addition to your diet. Adding a few spoonfuls of chia seeds per day to your regular meals will fill you with necessary nutrients and energy. Bring home these tiny seeds and enjoy their untold benefits.

All you have to do now is choose one of these nine delicious recipes to try. Gather all the ingredients, and enjoy a healthy way of eating, thanks to chia seeds. Be sure to share your new-found superfood with friends and family, too.


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