20 Ways To Incorporate Chia Seeds Into Your Diet

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Benefits of Chia Seeds

I’m sure we all remember the Chia Pets from the 1970s and 80s. They came in cute characters such as Scooby Doo and animals like hedgehogs. But aside from producing a grassy head of hair, did you know that the seeds are edible and even considered a superfood? There is so much more to them than the old clay sculpture.

20 Benefits of Chia Seeds and Ways to Use Them

  1. Chia seeds are gluten free. With all the rising complications from gluten in some people’s diets, chia seed can be substituted as a grain.
  2. Chia seeds can be used as an egg substitute. Just mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes. The seeds will form a gelatinous coating on the outside and blend very well. A single egg can be replaced with 3 tablespoons of this chia gel.
  3. Chia seeds are very stable. Add them to your food cache and you can use them for up to two years. They will not go rancid like some grains do.
  4. Chia seeds are high in antioxidants, making them great for overall health. (The high antioxidant content is probably why they keep for so long.)
  5. Chia seeds may help to lower cholesterol. There is some evidence (based on studies by the Cleveland Clinic) that they might be effective in lowering LDL and triglycerides.
  6. Chia seeds contain tryptophan. Yes, just like turkey, chia seeds can make you feel sleepy. Tryptophan also helps to regulate moods and appetite.
  7. Chia seeds are high in protein. Just one ounce has 4.4 milligrams without the fat associated with many other forms of protein.
  8. Chia seeds contain a lot of phosphorus. Just a single ounce contains as much as 27% of the recommended amount an adult should have every day. Phosphorus is good for bones and teeth and helps to support tissue growth and repair.
  9. Chia seeds contain 30% of the RDA of the manganese an adult needs, another component of building healthy bones and teeth.
  10. Chia seeds can help to slow down digestion. While some may not want this, diabetics can benefit from sugars not entering into the blood stream quite as fast. Thus, it could be helpful in regulating blood sugar.
  11. Chia seeds contain 18% of the body’s daily needs for calcium. Calcium is important not only for bones and teeth, but muscles as well.
  12. Chia seeds are high in fiber. They do contain 12 grams of carbohydrates (per ounce), but 11 grams of those are fiber, which is used by the body but not absorbed. Fiber is important for healthy digestion.
  13. Chia seeds are very high in Omega-3 fatty acids. There are nearly 5 grams of Omega-3s in just one ounce of chia seeds.
  14. Chia Pets! Of course, who can forget Chia Pets? They make great gifts and did you know that if you keep growing them you can collect the seeds and use them?!
  15. Chia seeds are digestible whole. Unlike many other grains, they do not need to be ground up for the body to be able to use them.
  16. Chia seeds contain good amounts of other nutrients. These include zinc, Vitamin B3 (niacin), potassium, Vitamin B1 (thiamine), and Vitamin B2.
  17. Chia seeds are low in calories. They can be eaten without the worry of extra weight gain.
  18. Chia seeds can be toasted in a pan and used as a salad garnish or made into granola-type bars.
  19. Chia seeds can be made into drinks. When they get wet, they form a gel on the outside (some say it tastes a bit like watermelon) and can be put into beverages, like protein drinks or smoothies.
  20. Chia is a plant in the mint family that is grown for its seeds. It was first used by the Aztecs in Mexico and has been slowly catching on here recently.
  21. Chia seeds can be made into pudding. Here’s a great recipe I found and use a few times a month:

Simple & Delicious Chia Seed Pudding

(makes about 4 servings)



  1. Mix together the liquid ingredients, the salt and a tablespoon of the sweetener, reserving a tablespoon for the next day.
  2. Stir in the chia seeds and let sit for 30 minutes.
  3. Stir, cover and place in the refrigerator overnight.
  4. The next day, chop the fruit if you wish and mix it with a tablespoon of your sweetener. Spoon the pudding into 4 bowls and top with fruit.  Enjoy!

Have you experimented with chia seeds? What are you using them for? Share with us in the comments below!


About Debra Maslowski

Debra is a master gardener, a certified herbalist, a natural living instructor, and more. She taught Matt and Betsy how to make soap so they decided to bring her on as a staff writer! Debra recently started an organic herb farm in the mountains of Western North Carolina. You can even purchase her handmade products on Amazon!

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  1. Paulette says

    I’ve figured out how to substitute chia seeds for one of the eggs in making my bread. I measure out about a tablespoon of seeds, add about 1/4 c. warm water and once they have swollen up, add the rest of the amount of water needed to make the bread and mix together. Warm it up and it is ready to add to the mix. I do breadmaker bread and it turns out wonderful. Or you can just still use the eggs and add some extra healthiness to the bread with the chia seeds.

  2. Cheryl Smith says

    I put Chia Seeds in just about any smoothie I make. I like this bulkifier better that the old ‘Meta…cil’. 🙂

    Also…I haven’t lost a batch of stick-bender-made mayonnaise since it dawned on me that I can just throw in a teaspoon of chia seeds….buzz-whir-restore!!

  3. Julie says

    I add them to cereal such as grapenuts or homemade granola with soy or almond milk for breakfast. Also good in yogurt. Thanks for the additional ideas! Had no idea about the egg substitute thing.

  4. Melissa says

    2 tablespoons chia seed
    1/4 cup almond milk
    7 chopped almonds( or more if you want)
    7 chopped walnuts
    1 tablespoon hemp seeds
    I/2 cup Blueberries or what ever fruit you want
    1/2 cup blackberries or what you like
    5 dried cherries
    1 date chopped
    1/2 apple (finely chopped)
    1 tablespoon shredded unsweetened coconut
    Honey to taste
    Cinnamon to taste

    In cereal bowl add almond milk to chia seeds. This will turn into a pudding mixture in 5 minutes.
    Layer the other ingredients in order listed.
    Top off with honey and enjoy!!!

  5. Kim says

    Once you make the gel from the seeds, how long is it good in the fridge? Or pudding for that matter-should I toss it if it’s been a week or more?

  6. andrea says

    I use them to thicken my homemade salad dressings…they even help keep vinaigrettes from separating!

  7. kariane says

    I haven’t done much with chia seeds other than using them as an egg substitute, but this just inspired me to try making a chia seed pudding of my own. Yum!