35 Fun Ways to Eat Chia Seeds

You can incorporate chia seeds into baked items, beverages such as smoothies, and many other recipes to enhance the nutritional value of your meals.

Chia seeds are tiny yet highly nutrient-dense. In just 1 ounce (28.35 grams) you’ll find roughly 10 grams of fiber, 5 grams of protein, and about 138 calories.

They’re an excellent source of omega-3 fats and provide minerals tied to bone health, including calcium, phosphorus, and magnesium.

Chia seeds have a very mild taste, which makes them easy to mix into a wide variety of dishes and recipes.

Below are 35 ways to enjoy chia seeds.

1. Chia water

One of the easiest methods to add chia to your routine is to stir them into water.

To prepare chia water, soak 1/4 cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20–30 minutes.

For extra flavor, add chopped fruit or squeeze in some lemon, lime, or orange juice.

2. Juice-soaked chia

Water isn’t the only option for soaking these seeds.

Combine 1/4 cup (40 grams) of chia seeds with 4 cups (1 liter) of fruit juice and let sit for 30 minutes to create a beverage high in fiber and minerals.

This yields multiple servings, so be mindful to choose 100% fruit juice and limit portion sizes, since juice can be high in sugar.

3. Chia pudding

Chia pudding is made similarly to chia water. For a thicker, pudding-like consistency, increase the seed amount and allow a longer soak.

You can make this with milk or juice and add flavorings like vanilla or cocoa.

Chia pudding is delicious for breakfast or dessert. If you dislike the texture of the whole seeds, blend the mixture for a smoother result.

4. Chia in smoothies

To boost your smoothie’s nutrition, add chia seeds.

Use them in nearly any smoothie after soaking so they form a gel.

5. Raw chia toppings

While many people soak chia, they can also be eaten raw.

Try grinding them and sprinkling over smoothies or oatmeal.

6. Chia cereal

For a different breakfast option, swap your regular cereal for chia-based cereal.

Soak the seeds overnight in milk or a milk alternative like almond milk, then top with nuts, fruit, or spices such as cinnamon. Mashed banana and vanilla can make a tasty variation.

7. Chia truffles

If you need a quick snack, chia seeds can be used to make convenient on-the-go bites.

Try no-bake chia truffles combining dates, cocoa, and oats for an easy option.

8. In a stir-fry

You can also add chia seeds to savory dishes like stir-fries. Stir in a tablespoon (15 grams) of seeds and mix through.

9. Added to a salad

Sprinkle chia seeds over salads for extra texture and nutrition. Toss them in with your preferred salad veggies.

10. In salad dressing

Chia seeds can be included in homemade salad dressings.

Many store-bought dressings contain added sugar; making your own dressing with chia can be a more nourishing choice.

11. Baked in bread

Chia seeds can be added to many baking recipes, including breads. Try making homemade buckwheat bread for a nutritious, flavorful loaf.

12. As a crispy crumb coating for meat or fish

Use chia seeds as a coating for meat or fish.

When finely ground, they can be mixed with breadcrumbs or used as a breadcrumb replacement, depending on what you prefer.

13. Baked in cakes

Although cakes tend to be high in sugar and fat, adding chia seeds can improve their nutritional profile.

Incorporating them into cake batter increases fiber, protein, and omega-3 content.

14. Mixed with other grains

If you dislike the gelatinous texture of soaked chia, combine them with other grains instead.

No special technique is needed—simply stir 1 tablespoon (15 grams) of chia seeds into a cup (180 grams) of cooked rice or quinoa.

15. In breakfast bars

Many store-bought breakfast bars contain a lot of sugar, sometimes as much as candy bars.

Making your own with chia is simple and lets you control the sugar level.

16. In pancakes

If you enjoy pancakes, try adding chia seeds to the batter for a nutritional uplift.

17. In jam

Chia seeds can absorb many times their weight in liquid, making them a great stand-in for pectin in jam recipes.

Chia jam is also easier to prepare than traditional jam. Try making blueberry chia jam sweetened with honey rather than refined sugar.

18. Baked in cookies

If you’re a cookie lover, adding chia seeds to your cookie batter can boost its nutrient density.

Oatmeal and chocolate chip varieties work especially well.

19. Chia protein bars

Commercial protein bars often contain lots of refined sugar and can resemble candy.

Homemade chia-based protein bars are a healthier alternative to many packaged options.

20. In soup or gravy

Chia seeds can replace flour for thickening stews and gravies.

Soak them to form a gel, then stir into your pot to add body.

21. As an egg substitute

For those who avoid eggs, chia seeds are an excellent alternative in many recipes.

To replace one egg, soak 1 tablespoon (15 grams) of chia seeds in 3 tablespoons (45 mL) of water.

22. Added to dips

Chia seeds are versatile and can be mixed into dips.

Stir them into homemade dips or add to store-bought versions for extra nutrition.

23. Baked in homemade muffins

Muffins serve as breakfast or dessert depending on ingredients.

Chia seeds can be mixed into both sweet and savory muffin recipes.

24. In oatmeal

It’s very easy to add chia seeds to oatmeal.

Prepare your oatmeal, then stir in 1 tablespoon (15 grams) of whole or ground chia seeds.

You can also add fruit and other seeds. For instance, banana chia overnight oatmeal often includes dried cranberries and pumpkin seeds.

25. In yogurt

Chia seeds make a nice yogurt topping.

Leave them whole for extra texture or use ground seeds if you prefer a smoother consistency.

26. To make crackers

Seeds have long been used in crackers to add crunch and texture.

Including chia seeds in homemade crackers is a straightforward way to enjoy them regularly.

27. As a thickener for homemade burgers and meatballs

If you typically use eggs or breadcrumbs to bind burgers or meatballs, consider chia seeds instead.

For example, use 2 tablespoons (30 grams) of chia seeds per pound (455 grams) of meat in your usual recipe.

28. As a homemade energy gel

Athletes seeking a DIY alternative to commercial energy gels might try chia-based gels.

You can buy ready-made chia gels or make a batch at home.

29. Added to tea

Adding chia to beverages is an easy way to consume them.

Put 1 teaspoon (5 grams) into your tea and let them hydrate briefly. They may float first but will settle as they absorb liquid.

30. To make tortillas

Soft tortillas are versatile and pair well with many fillings, and they’re a tasty way to include chia seeds.

Make them yourself or buy pre-made versions that include chia.

31. In ice cream or ice cream pops

Chia seeds can be added to frozen treats like ice cream.

Blend and freeze chia pudding for a creamy ice cream-style dessert, or freeze into pops for a dairy-free snack.

32. To make a pizza base

Chia can be used to create a fiber-rich, slightly crunchy pizza crust. Prepare a chia-based dough and top it as you like.

33. To make falafel

Chia-enhanced falafel is particularly appealing to vegans and vegetarians. Mix them with various vegetables for added flavor and texture.

34. In homemade granola

Making granola is simple—combine your choice of oats, nuts, and seeds.

If you don’t want to make it yourself, many store-bought granolas already include chia seeds.

35. In homemade lemonade

An interesting way to consume chia is in homemade lemonade.

Soak 1.5 tablespoons (20 grams) of chia seeds in 2 cups (480 mL) of cold water for about 30 minutes. Then add the juice of one lemon and a sweetener of your choice.

Feel free to experiment with additional flavors like cucumber or watermelon.

The takeaway

Chia seeds are a flexible and tasty ingredient.

They can be added to a wide range of foods and recipes to provide more protein, fiber, and antioxidants.

If you want to try adding chia to your diet, pick one of the ideas above and give it a go.