Benefits and Uses of Chia Seeds (Plus 50 Chia Recipes)

Chia seeds have been lauded as a super food for a few years now, and for good reason. Of all of the benefits of chia seeds, some of the most notable are their ability to provide significant amounts of protein, fiber, and omega-3 fatty acids.

The amount of omega-3 fatty acids contained in chia seeds is truly impressive: just 3½ tablespoons can contain the same amount of omega-3s as a 32-ounce piece of salmon! (Source)

Chia seeds often are used to boost energy. In fact, they have a history of doing so. As Wellness Mama explains here, Aztec warriors used chia seeds to boost energy and boosted that just 1 spoonful of chia could sustain them for 24 hours.

The high-fiber and protein content is thought to aid in weight loss. Chia seeds are also thought to aid in stabilizing blood sugar.

If you’ve ever added chia seeds to liquid, you’ve likely noticed how well they absorb it. Chia seeds can absorb many times their weight, some suggesting up to ten times, and others up to 27 times! This makes them a useful in providing hydration to the body. In fact, they are often added to electrolyte drinks and used by long distance runners to prevent dehydration during races.

It’s worth noting a warning here: because chia seeds can absorb so much liquid, it is important to be cautious when consuming them. Don’t consume a lot of chia seeds dry without accompanying liquid. A little sprinkled over yogurt or in a homemade granola is fine, but taking a spoonful on it’s own is not recommend, as they can absorb the fluids within your body and cause a blockage. (Check out this man’s story about ending up in the ER after eating chia seeds).

How to Use Chia Seeds

Chia seeds can be used to create all manner of delicious treats, many of which are linked below.

Some of the most popular uses of chia seeds are:

• as a pudding
• in electrolyte drinks
• as a facial scrub
• as an egg replacement
• added to breakfast cereals
• added to baked goods

Below I have listed over 50 recipes that use chia seeds. All of these are made with real food ingredients and many of them are also gluten free (not all, but a lot!).

Image via Holistic Health Herbalist

Breakfast

Raspberry Vanilla Chia Breakfast Pudding Recipe @ Hello Creative Family

Apple Pie Granola (Paleo, GF) @ This is So Good

Paleo Cinnamon Toast Crunch Cereal @ A Girl Worth Saving

Pumpkin Spice Granola @ Delicious Obsessions

Banana Granola @ This is So Good

Paleo Oatmeal @ A Girl Worth Saving

Breakfast Pudding with Chia Seeds @ Nourishing Simplicity

Whole Wheat Chia Seed Pancakes @ Natural Chow

Soaked Buckwheat & Millet Granola with Chia Seeds @ Raia’s Recipes

Skinny Dark Chocolate Chia Granola @ Natural Chow

Strawberry Chia Seed Smoothie Bowl @ Holistic Health Herbalist

Drinks

Strawberry Chia Water Kefir @ Homestead Honey

How to Make Kombucha with Chia Seeds @ Nourishing Simplicity

Iced Raspberry Leaf Chia Tea @ Raia’s Recipes

Creamy Banana, Cacao & Chia Seed Smoothie @ The Rising Spoon

Double Duty Detox Smoothie @ Everblossom

Chocolate Pumpkin Smoothie @ Food Your Body Will Thank You For

Chia-Aid Sports Drink @ The Nourishing Home

Image via Better with Cake

Pudding

Vegan Triple Berry Chia Seed Pudding @ Natural Chow

Mango Lassi Chia Pudding @ Loula Natural

Bircher Chia @ Loula Natural

Dairy Free Cherry Chia Pudding Recipe @ Happy Mothering

Rich Chocolate Pudding Healthy Enough for Breakfast @ Whole New Mom

Vanilla Chia Seed Pudding @ Holistic Health Herbalist

Pumpkin Chia Seed Pudding @ This is So Good

Chocolate Peanut Butter Chia Pudding @ Keeper of the Home

Dairy-Free Berry Chia Mousse @ Whole New Mom

Mango, Coconut, and Chia Pudding Parfait (Gluten-free, Dairy-free) @ Made to Glow

Chia Chocolate Pumpkin Mousse @ A Harmony Healing

Whipped Peppermint Mocha Chia Pudding @ Better with Cake

Whipped Espresso Chocolate Chia Pudding @ Better with Cake

Jam

Easy Strawberry Chia Jam @ Back to the Book Nutrition

Berry Cherry Chia Jam @ Back to the Book Nutrition

No Cook Strawberry Chia Jelly Recipe {3 Ingredients} @ Happy Mothering

Berry Cherry Chia See Jam @ Natural Fit Foodie

Breads and Crackers

Grain Free Graham Crackers @ Worth Cooking

Easy GF Cheese & Chia Crackers @ Raia’s Recipes

Healthy Whole Wheat & Chia Tortillas @ Back to the Book Nutrition

Paleo Blueberry Ginger Soft Crackers @ A Girl Worth Saving

Paleo Garlic Crackers @ A Girl Worth Saving

Flax & Chia Flatbread @ Raia’s Recipes

Cookies and Sweet Breads and Muffins

(and a few miscellaneous desserts)

Gooey Paleo Chocolate Chip Banana Bread @ A Girl Worth Saving

Strawberry Chia Muffins @ Keeper of the Home

Lemon Chia Mini Muffins (Paleo Friendly) @ Better with Cake

Cherry Chia Raw Macaroon Cookies @ A Harmony Healing

Strawberry Chocolate Chip Chia Cookies @ Better with Cake

Chia Chocolate Chip Oatmeal Cookies @ Ambitious Kitchen

Flourless Chocolate Chocolate Chia Cookies @ Hummusapien

Baked Fruit and Nut Cups @ Simple Healthy Home

Date, Chia & Coconut Energy Bites @ Better with Cake

Lemon Chia Seed Gummy Squares @ Love Ur Belly

Image via Whole New Mom

Ice Cream and Popsicles

Lemon Poppy Seed Chia Ice Cream @ Whole New Mom

Chocolate Hemp Chia Ice Cream With Flax Chia Crumble @ A Harmony Healing

Strawberry Coconut Chia Seed Popsicles @ A HappyFood Dance

Blueberry Coconut Popsicles with Chia Seeds @ Real Food Enthusiast

Chocolate Chia Ice Cream @ Top with Cinnamon

Strawberry Chia Ice Cream @ My Food and Happiness

Mains and Side Dish Additions

Paleo Sticky Rice Balls @ A Girl Worth Saving

Chia Chipotle Dressing @ Serious Eats

Linguine Al Limone With Grilled Chia Chicken @ Mind Body Green

Natural Body Care

Facial Care with Chia Seeds @ Scratch Mommy

Lemon Sugar Scrub with Chia Seeds @ Natural Fit Foodie

Strawberry & Chia Facial Scrub @ A Delightful Home

What is your favorite way to eat chia seeds?