These easy recipes with chia seeds are delicious and nutritious, whether you need an energizing snack, a filling meal or a satisfying sweet treat.
1/17
Chia Seed Jam
From the Recipe Creator:
Making chia seed jam is a great way to reduce the amount of sugar you consume in the morning—especially if you're a jam-on-toast-every-day kind of person. —Lauren Habermehl, Pewaukee, Wisconsin
Nutrition Facts:
1 serving: 40 calories, 1g fat (0 saturated fat), 0 cholesterol, 0 sodium, 8g carbohydrate (4g sugars, 3g fiber), 1g protein.
2/17
Protein Balls
From the Recipe Creator:
These protein balls are made of oats, maple syrup or honey, chocolate chips, peanut butter, chia seeds and your favorite protein powder. They're high in nutrients yet delicious enough to eat for dessert. —Tanja Miller, Peoria, Arizona
Nutrition Facts:
1 piece: 80 calories, 4g fat (1g saturated fat), 0 cholesterol, 21mg sodium, 10g carbohydrate (6g sugars, 2g fiber), 3g protein.
3/17
Chia Seed Pudding
From the Recipe Creator:
Easy, nutritional and delicious—what more could you ask for in a dessert? Chia seeds soak overnight in unsweetened coconut milk, maple syrup and vanilla extract to create a creamy, flavorful treat. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 166 calories, 8g fat (1g saturated fat), 0 cholesterol, 163mg sodium, 22g carbohydrate (13g sugars, 8g fiber), 4g protein.
4/17
Raspberry Smoothie Bowls
From the Recipe Creator:
This raspberry smoothie bowl is loaded with protein and a few of my favorite toppings: granola, coconut and chia seeds. The best part? It's ready in just 10 minutes! —Andrea Potischman, Menlo Park, California
Nutrition Facts:
1-1/2 cups: 310 calories, 10g fat (4g saturated fat), 8mg cholesterol, 150mg sodium, 45g carbohydrate (31g sugars, 9g fiber), 14g protein.
5/17
Easy Almond Joy Chia Pudding
From the Recipe Creator:
I enjoy making this coconut milk chia pudding recipe because it’s easy and I can find all the ingredients at my local market. No baking is required, and it’s served in individual jars for guests. For more flavor, add shredded coconut. —Ashley Altan, Hanover, Maryland
Nutrition Facts:
1 serving: 414 calories, 24g fat (8g saturated fat), 0 cholesterol, 7mg sodium, 50g carbohydrate (30g sugars, 12g fiber), 9g protein.
6/17
Dried Fruit Energy Bars
From the Recipe Creator:
These dried fruit energy bars are the perfect breakfast option for busy people. They're easy to make ahead and jam-packed with ingredients such as chia seeds, quinoa and oats, which will keep you fueled throughout the day. —Andrea Potischman, Menlo Park, California
Nutrition Facts:
1 bar: 239 calories, 13g fat (5g saturated fat), 1mg cholesterol, 45mg sodium, 26g carbohydrate (8g sugars, 5g fiber), 7g protein.
7/17
Blueberry Papaya Smoothie Bowl
From the Recipe Creator:
Some of my favorite foods are blueberries, almond milk and date syrup, so I used them to invent this blueberry papaya smoothie bowl. I almost always have these ingredients at home, so I can whip up a smoothie bowl any time. —Andrea Potischman, Menlo Park, California
Nutrition Facts:
1 smoothie bowl: 141 calories, 2g fat (0 saturated fat), 0 cholesterol, 51mg sodium, 32g carbohydrate (20g sugars, 5g fiber), 2g protein.
8/17
Quinoa Breakfast Bowl
From the Recipe Creator:
Quinoa has been around for a while, but I’m just now jumping on the quinoa breakfast bowl bandwagon. I’ve made it several times as a savory side or salad, but never as a warm breakfast cereal. I finally gave it a try last weekend and loved it! —Erica Schmidt, Kansas City, Kansas
Nutrition Facts:
3/4 cup: 217 calories, 5g fat (2g saturated fat), 10mg cholesterol, 59mg sodium, 33g carbohydrate (6g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 reduced-fat milk.
9/17
Almond Flour Bread
From the Recipe Creator:
My almond flour bread recipe is keto-friendly. It's low in carbs with a fluffy, crumbly texture like a traditional loaf of bread. —Caroline Baines, Spokane, Washington
Nutrition Facts:
1 piece: 219 calories, 19g fat (4g saturated fat), 87mg cholesterol, 292mg sodium, 7g carbohydrate (1g sugars, 4g fiber), 8g protein.
10/17
Matcha Chia Pudding
From the Recipe Creator:
This matcha chia pudding is quick, easy and super healthy. Combine earthy matcha green tea powder, creamy almond milk and healthy chia seeds for superfood heaven in a little package. It is gluten-free, vegan, paleo and Whole30 approved! —Abra Pappa, New York, New York
Nutrition Facts:
2/3 cup: 173 calories, 8g fat (1g saturated fat), 0 cholesterol, 90mg sodium, 21g carbohydrate (10g sugars, 9g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
11/17
Strawberry Overnight Oats
From the Recipe Creator:
These strawberry overnight oats will be ready and waiting for you in the morning. This PB&J-inspired breakfast is both gluten-free and dairy-free. Use more or less sugar depending on the sweetness of the strawberries. —Jolene Martinelli, Fremont, New Hampshire
Nutrition Facts:
1 serving: 352 calories, 10g fat (1g saturated fat), 0 cholesterol, 183mg sodium, 60g carbohydrate (12g sugars, 12g fiber), 10g protein.
12/17
Gluten-Free Chocolate Cake
From the Recipe Creator:
This gluten-free chocolate cake is a yummy treat that everyone can enjoy. Sometimes I stir in gluten-free chocolate chips or chopped nuts for variety. —Nichele McCague, Poway, California
Nutrition Facts:
1 piece: 310 calories, 17g fat (1g saturated fat), 0 cholesterol, 339mg sodium, 41g carbohydrate (26g sugars, 4g fiber), 3g protein.
13/17
Chia Seed Protein Bites
From the Recipe Creator:
I keep these little bites on hand in my refrigerator and grab them for breakfast or a snack when I’m in a hurry. We have a lot of food allergies in our family and I like to keep healthy snacks around that everyone can eat. This recipe has no gluten, eggs, dairy or corn, so it’s the perfect go-to treat in our house. —Tanja Miller, Peoria, Arizona
Nutrition Facts:
1 piece: 79 calories, 4g fat (1g saturated fat), 0 cholesterol, 15mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 2g protein.
14/17
Lemon Chia Seed Parfaits
From the Recipe Creator:
These bright and tangy parfaits start the day on a healthy note, but they're also sweet enough to double as dessert. —Crystal Schlueter, Babbitt, Minnesota
Nutrition Facts:
1 serving: 214 calories, 4g fat (2g saturated fat), 7mg cholesterol, 48mg sodium, 33g carbohydrate (26g sugars, 5g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 1/2 reduced-fat milk.
15/17
The Best Veggie Burger
From the Recipe Creator:
It was so hard finding a veggie burger that tasted good, didn't fall apart on the grill and was easy to make, so I decided to create my own. —Sarah Tramonte, Taste of Home Associate Culinary Producer
Nutrition Facts:
1 burger: 357 calories, 28g fat (3g saturated fat), 0 cholesterol, 479mg sodium, 22g carbohydrate (2g sugars, 7g fiber), 9g protein.
16/17
Smoothie Bowl
From the Recipe Creator:
If you love smoothies but sometimes want to linger over breakfast instead of sipping it on the go, this Jamba-inspired smoothie bowl is your answer. —Taste of Home Test Kitchen
Nutrition Facts:
1-1/2 cups: 155 calories, 0 fat (0 saturated fat), 2mg cholesterol, 54mg sodium, 35g carbohydrate (30g sugars, 2g fiber), 5g protein.
17/17
Pumpkin Chia Pudding
From the Recipe Creator:
Chia pudding is a quick, nutritious and yummy treat that’s also versatile. This version lets autumn flavors pop through with ingredients like pumpkin pie spice, maple syrup and canned pumpkin. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 177 calories, 8g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 25g carbohydrate (14g sugars, 9g fiber), 4g protein.
Recipes with Chia Seeds FAQ
What are the best ways to use chia seeds?
The best ways to use chia seeds take advantage of their nutty taste and ability to swell and thicken everything from fruit to bread batter, including chia puddings, gluten-free treats and chia jam. If chia is a new addition to your diet, you can gradually explore easy ways to use chia, such as adding small amounts to salad dressings or overnight oats recipes, while getting used to its gelatinous texture and fiber boost.
How long does chia seed pudding last?
Chia seed pudding lasts for one to four days in the refrigerator, depending on the ingredients. Puddings that include cut fruit, like berries or bananas, will taste best one to two days after assembling. Without fruit, puddings will last for three to four days. Since fresh produce lasts longer when it’s whole, wait to top your pudding with fruit until right before serving.
Is there anything that shouldn’t be mixed with chia seeds?
There can be too much of a good thing with chia seeds, so to avoid digestive issues or discomfort, it’s best not to mix them with other high-fiber foods, like bran, or with carbonated drinks, which can cause excessive bloating. It’s also easier to digest chia seeds if they have been soaked or added to a dish with moisture, like a smoothie bowl, so they plump in your dish and not your throat or esophagus.
Chia seeds swell dramatically in liquid, thickening water, milk, juice or cooked fruit. Mixing them with an already thick ingredient, like Greek yogurt, can make it more difficult to swallow, increasing the risk of choking. Always start with a liquid base and adjust the viscosity before eating if it’s thicker than intended.
