Chia Seeds: Benefits and 40+ Recipes

I have really been into Chia seeds for about a year now. It all started with this blog post by Yummy Mummy Kitchen when I was searching for healthy and tasty smoothies. I found her Tropical Chia Smoothie which I HIGHLY recommend. This smoothie combines mango, pineapple, banana, and chia!

Besides finding a delicious recipe, I also was intrigued by the health benefits of chia seeds…And yes, they are the same chia seeds used for Chia Pets.

I have been sprinkling them generously on things like ice cream, yogurt, and cereal for awhile now, but still didn’t have them on a totally consistent basis like I had intended. The other day, I found bottles of Mamma Chia on a slight sale at my favorite local health food store. Since money is tight, I only treated myself by purchasing one. It was amazing and by the time I got home, I was determined to either find a recipe or figure it out myself, because I want these a lot more often than I can afford. Success! I have done a little bit of both. I found directions and have already changed them up a bit.

Mama Natural has an easy to follow recipe that you can view below.

The last couple of days I have made some of my own. I started my chia seeds basically like Mama Natural suggested, but I didn’t use warm water. I just poured some chia seeds into a small seal-able bowl. I did not measure, but made sure that I had plenty of water for the seeds to hydrate. They sat in the refrigerator overnight. Since I don’t have any juice on hand other than my Vitamin Water Zero… the decision was easy. I made mine today with my favorite flavor of Pomegranate.

My basic instructions are to hydrate the chia seeds overnight in the refrigerator, (the next day) pour the desired amount of vitamin water or juice into a glass, spoon in some of the chia seeds (I put about 4 teaspoons in my glass), stir well, and enjoy.  With a glass, you need to keep stirring as you drink. I want to get some kind of jar with a lid, so I can just keep shaking it up like you do with the store-bought jars.

          *  Update: While washing one of my new Tupperware Impressions Tumblers (with Drip-Less Straw Seals), it occurred to me that this would make a great cup for my homemade chia juice. I am drinking it right now and it is perfect; it’s even the right size. I make sure to put my finger on the top of my straw before shaking just to be sure I don’t spill. 

Mama Natural’s basic recipe calls for: 3 tablespoons chia seeds, 1 cup water, and 1 cup juice. 

I also plan to try chia as an egg replacer in some recipes soon. I just discovered today that this is possible. You combine 1 tablespoon of chia seeds with 3 tablespoons of water. This will replace one whole egg.

I do not always buy organic, but I definitely purchase organic chia seeds. Most of them are labeled organic anyway, so you can get them at a great price. No reason not to purchase ones you know are organic and be safe.

Chia Seeds the Superfood

  • 3 times more iron than spinach
  • 5 times more calcium than milk
  • 2 times more potassium than bananas
  • 2 times more protein than any other seed or grain
  • 3 times more antioxidant strength than blueberries
  • 7 times more vitamin C than oranges
  • 15 times more magnesium than broccoli
  • 7 times more omega-3 than salmon
  • More niacin than corn, rice, and soy

Benefits of Chia Seeds

  • Provides energy, strength, and endurance.
  • Supports your digestion and can help decrease your risk of colon cancer.
  • Improves blood sugar levels.
  • Helps regulate appetite and sleep.
  • Improves mood and energy.
  • Good for bones, teeth, tissues, and cell growth/repair.
  • Are anti-inflammatory and anti-aging.
  • Provides 1/3 recommended daily amount of fiber per ounce.
  • Rich in protein, omega-3, omega-6, calcium, potassium, copper, phosphorus, zinc, and anti-oxidants. Also contains: essential fatty acids (alpha-linolenic and linoleic acid), mucin, stontuim, sulphur, iron, magnesium, manganese, niacin, thiamine, and vitamins A, B, E, and D.
  • Vegan-friendly, low carb, and free from: gluten, dairy, grains, eggs, and nuts.
  • Basically have no flavor, but can magnify the taste of what it is added to.
  • May increase healthy cholesterol and lower bad cholesterol.

Check out Dr. Axe’s video below about the benefits of chia seeds.

  • Warning: Chia seeds can also thin your blood. If you are on a blood thinner like me or have any other health conditions (especially if related to any of the benefits listed above), check with your doctor or specialist watching your INR. Mine is ok with my eating generally healthy foods that can affect the thickness or thinness of my blood as long as it is in moderation and/or if we compensate. This is much easier if I am consistent with my amounts so we know how much Warfarin I need. 

Chia Seed Recipes To Try

*   All recipes below are gluten free or easily made gluten free.

Tropical Chia Smoothie
No Bake Chocolate Chia Energy Bar
Blackberry Lime Chia Fresca
Chia Seed Coconut Cream Pie Pudding
Chia, Acai, and Strawberry Layered Breakfast Jar
Coconut Raspberry and Chia Popsicles
Chia Jam Oat Bars with Streusel Crumb Topping
Chia Fresca
Chickpea and Chia Falafels with Tzatziki
Cornmeal and Chia Seed Crusted Tilapia
“I Don’t Have Time for Breakfast” Make Ahead Oatmeal
Chia Creamed Brown Rice
Chia Fruit Jello
Four Favorite Chia Drinks (Chocolate, Coconut, Orange Juice. and Lemonade)
Blueberry Chia Blast Smoothie
Chia Seed Breakfast (Raw Superfood)
Chocolate Chia and Avocado Mousse
Chia Protein Truffles
Cucumber, Lime, and Chia Fresca
Kiwi Coconut Chia Popsicles
No Bake Chocolate Chia Power Balls
Super Yummy Strawberry Chia Fruit Leather
Chai Latte Chia Pudding
Peanut Butter Chia Oatmeal Breakfast Cookies
Chia Seed Jams (Blackberry Maple, Strawberry Lemon, and Blueberry Vanilla)
Layered Berry Smoothie Chia Pudding
Raspberry Chia Lemonade
Chia Seed Breading for Fish or Chicken
Strawberry Chia Pudding
Blackberry Chia Jam
Creamy Chocolate Hazelnut Shake (Vegan, Paleo, GF)
Blueberry Almond Butter Smoothie
Raspberry Coconut Chia Pudding Pops
Peach Cobbler
Chia Pecan Peach Parfait
Superfood Triple Berry Chia Pudding
Healthy Chocolate Chia Pudding
Lemon Muffins with Chia Seeds and Honey Glaze ~ use GF flour
Homemade Chia Juice Drink
Easy Strawberry Chia Seed Jam
Chia-Crusted Chicken
Cheesy Gluten Free Bread
Gluten Free Breakfast Power Bowls
Peanut Butter Chocolate Chia Pudding
Pumpkin Pie Oatmeal
Simple Honey Lime Chia Dressing for Fruit Salad
Healthy Brownie Batter Chia Pudding
Coconut Chia Protein Pancakes
Apple Mug Muffin in 2 Minutes

The facts about the superfood Chia. ~ Thank you Mamma Chia for this infographic and allowing bloggers to share.


10 Reasons To Add Chia To Your Diet
Is Chia Good for Diabetics?
23 Amazing Benefits of Chia Seeds
11 Proven Health Benefits of Chia Seeds
Chia Seeds Health Benefits

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Main image with the bowl of chia seeds is courtesy of nalinratphi at