Chia has so many benefits and uses for health and wellness. We don’t even know where to start telling you about them! Luckily for us, the fine folks at WellnessMama have put together an excellent post about this “superfood”:
Chia seeds can be used in various recipes and added to favorite foods. Depending on the texture you want to accomplish, there are several ways to use them:
Most sources recommend soaking chia seeds for the most benefit. Since they are hydrophilic, they will attract water in the body if not soaked or added to liquid, so if you choose not to soak them, it is best to drink a lot of liquids after consuming them. Additionally, at least one person has gotten chia seeds lodged in his throat after attempting to consume them dry, so it is not recommended to consume them un-soaked (they are difficult to chew).
Another way to use them in recipes is to grind them up into a fine powder. This is especially helpful when you are using them as a thickener or want to get the benefits without changing the texture of a food. There is also some evidence that it may be easier for the body to absorb chia seeds when they are powdered before eating. See below for ways to incorporate ground chia seeds as an egg substitute or thickener.
If adding directly to foods or recipes that contain liquid, it isn’t necessary to soak or grind chia seeds first. They can be added directly to smoothies, soups, drinks, or even meat dishes to thicken without needing to soak first.
Uses for Chia Seeds
I always keep chia seeds on hand in my kitchen for these various uses:
1. AS A SAFE EGG SUBSTITUTE
I recommend a lot of egg consumption and many of my recipes contain eggs. I occasionally get questions from readers who need to adapt a recipe to avoid eggs, and from my research/testing, chia is one of the best options for this.
To substitute for an egg: Use 1 tablespoon finely ground chia seeds (grind them dry in a blender, food processor, or coffee grinder) and 3 tablespoons of water per egg in a baked recipe (does not work in place of eggs for omelets though…)
2. TO MAKE HEALTHY PUDDING
My kids favorite use of chia seeds is to make a homemade pudding with them. It’s easy to make and actually really healthy. Our go-to recipe is:
- 2 cups of coconut milk or other milk
- 1/2 cup chia seeds
- 2-3 tablespoons cocoa powder (or to taste)(optional)
- 1 teaspoon vanilla (or to taste)
- 1 tablespoon or more sweetener of choice (optional)- We use honey or a few drops of stevia tincture
Put in a blender and blend until smooth. Will thicken in about 10 minutes in the fridge.
There are endless flavor variations. You can omit the cocoa powder and vanilla and add a cup of strawberries for a strawberry version, or add cinnamon and nutmeg for a Chai Chia Pudding.
3. TO THICKEN SOUP OR GRAVIES
If you don’t use cornstarch or thickening agents, it can sometimes be a challenge to thicken different culinary creations. Just add a couple tablespoons of chia seeds (powdered or not) at a time to reach the desired thickness.
4. TO MAKE GRAIN FREE CRACKERS
I’ve made several variations of these, including just mixing them with equal parts coconut milk to thicken, adding some garlic powder and sea salt, and baking at a low temp for a couple hours. I haven’t measured out my recipe yet to post here, but here’s another one that looks great.
5. TO THICKEN MEATBALLS INSTEAD OF BREADCRUMBS
I married an Italian, so meatballs get made pretty often around here. His grandmother’s recipe calls for breadcrumbs, which I don’t use, so I just throw in a couple tablespoons of ground chia seeds (per pound of meat) in place of bread crumbs. Also works to thicken meat-loafs, batters, etc.
6. SPROUTED FOR SALADS
Ever had little sprouts on a salad at a restaurant? You can make them yourself. Just put some chia seeds in water, drain the water off and leave in a jar for a couple days. Every 12 hours or so, rinse with water and pour the water off. In a day or two, you’ll have little chia sprouts, which leads to the next use of chia seeds:
7. HOMEMADE CHIA PET
These are the same seeds used to make the chia pets you can buy for ($20) in the store. Save about ($20) and make your own. Just fill a (porcupine) shaped pot with dirt, sprinkle some chia seeds on top of the dirt and water. Viola! Chia Pet. I also discovered when my kids spilled their chia seeds that they were eating for a snack that they grow in areas that don’t get much sun and that are often trampled (under the treehouse) and prevent mud. Now, the kids get to eat chia seeds under their treehouse often, and the ones that spill prevent mud. A win-win!
8. TO MAKE HOMEMADE ENERGY GEL
Seen the commercial for those new (corn syrup filled) Gatorade Gels and Chews? Here’s a healthier variation that kids will love: Add a couple tablespoons of chia seeds to a cup of coconut water. Let sit for about ten minutes and you’ll have an incredible energy gel! Beats the socks off of Gatorade for hydration and energy and you get to avoid the fake colors, fake flavors and GMO corn 🙂 Also works for grown ups for endurance activities like running a 5K without training at all (ask me how I know that….)
9. AS A “BREADING” FOR BAKING FISH AND CHICKEN
Mixed with some almond flour and garlic powder, or even by itself, Chia Seeds make an excellent “Breading” for fish or chicken. It toasts up well and provides a nutty, crunchy flavor without the grains (another win-win!).
10. KID-FRIENDLY CHIA SEED SQUEEZE POUCHES
The flavor combinations are endless, and the recipe requires only a few ingredients. Chia seed squeeze pouches are one of my kids’ favorite snacks, and with these reusable pouches, your kiddos can enjoy them too.
11. CHIA SEED ENERGY BARS
This is my favorite way to use chia seeds so far! These energy bars are a great snack or treat for kids or a healthy breakfast addition if you need extra energy. They are also nut, dairy, and grain free so they are safe to send to schools even if there are allergy restrictions.
12. COCONUT CHIA PORRIDGE
When you crave a warm, nourishing breakfast, this coconut chia porridge will satisfy. It’s grain-free and features a delicious flavor combo of figs, pistachios and vanilla beans. My kids love it, and I love that it nourishes them, plus meets my need for avoiding eggs as breakfast.
13. AWESOME EGG SUBSTITUTE
Since finding out I’m allergic to eggs, I’ve tried lots of variations for replacing them in my favorite recipes. Chia seeds make an awesome egg substitute. Read about how to use chia seeds, plus seven other egg replacement options here.
14. CHOCOLATE COCONUT ENERGY BARS
I love the convenience of energy bars, and my kids requested a chocolate-flavored one, so I created these chocolate coconut energy bars, with optional chia seeds (which I recommend you add!). Enjoy all the taste and convenience, minus the junkie ingredients typically found in store-bought energy bars.
15. STRAWBERRY CHIA SEED JAM
If you avoid store-bought jams and jellies loaded with sugar and lots of other unmentionable ingredients (I was recently surprised to see red dye in a strawberry jam- c’mon, strawberries are already red!), you’ll love this strawberry chia seed jam from Mommypotamus.
16. BLUEBERRY CHIA SEED SMOOTHIE
For a fast meal or snack that doesn’t require many ingredients or, ahem, actual cooking, but still offers tons of nutrition, this blueberry chia seed smoothie from The Family That Heals Together will keep both mama and kiddos happy, for more reasons than one.
17. CHOCOLATE CHIA MOUSSE
What’s better than having dessert and knowing it’s good for you? Don’t compromise your food standards for a treat; this chocolate chia mousse from Healy Eats Real will satisfy your sweet tooth (just look at that perfect mousse texture!) while healthy ingredients like chia seeds and coconut milk will satiate you with good fats and protein.
18. PALEO STICKY “RICE” BALLS
These fun snacks from A Girl Worth Saving use chia seeds in place of rice for a healthy, low carb version of this Chinese treat.
19. CHIA SEED BREAKFAST CEREAL
If you’re on the grain-free bandwagon, cereal is likely a thing of the past. This grain-free chia seed breakfast cereal from Eat Your Beets changes all that!
20. STRAWBERRY RHUBARB CHIA MUFFINS
These grain-free goodies are the perfect treat or breakfast from The Real Food Dietitians.
21. STRAWBERRY MATCHA CHIA PUDDING
Matcha is all the rage these days, thanks to its super healing and energizing green tea origins. This fun take on chia pudding with strawberries and matcha tea from Paleo Magazine looks amazing.
22. SPINACH SALAD WITH CREAMY CHIA VINAIGRETTE
A beautiful salad is nutritious on its own. Pair it with a chia seed-based dressing, and you’ve got a winner! Check out this spinach salad with creamy chia vinaigrette from Get Inspired Everyday.
23. CHIA SEED WATER
Fancier than it sounds, this energy drink from Not Your Standard contains just a couple ingredients (unless you count the lemon wedge and optional honey) so it’s easy to throw it together and sip throughout a busy day.
24. MULTI-SEED CRACKERS
Serve these crackers up with a slice of avocado or cheese for snack time. Get the recipe from Gourmande in the Kitchen here.
25. LOW-CARB CHIA BREAD
This chia bread from Rosanna Davison Nutrition is grain-free and low carb, and looks like it would be fantastic for a sandwich or French toast!
26. “PEANUT BUTTER” AND JELLY OVERNIGHT CHIA PUDDING
27. CHOCOLATE DIPPED CARAMEL NUT BARS
One more from PaleOMG, because I thought we should end with what looks to be basically a healthy candy bar. These chocolate dipped caramel nut bars look amazing and are super healthy to boot!