6 Healthiest Ways to Eat Chia Seeds, According to Dietitians

Chia seeds may be small, but they pack a nutritional punch, offering omega-3 fatty acids, protein, fiber, antioxidants and key minerals like calcium, magnesium and phosphorus, says registered dietitian Brittany Brown, RD. Health.

But what is the best way to consume them to maximize their benefits? We asked several dietitians to share the healthiest ways to enjoy chia seeds.

Chia pudding pots make a great grab-and-go option for busy mornings, says Kristen Carli, MS, RD, owner of Camelback Nutrition & Wellness and outreach expert for WOWMD. Health.

Additionally, dairy-based chia pudding provides additional calcium for better bone health, added Jenny Finke, MS, RDN, metabolic health dietitian and owner of The Metabolic Dietitian.

To make chia pudding, mix two tablespoons of chia seeds in ½ to ¾ cup of your favorite milk or yogurt. Store it in the fridge overnight and by morning it will have thickened into a smooth, gel-like pudding. Top with chopped fruit, nuts, seeds or a dollop of your favorite nut butter for added flavor and nutrition.

These seeds also make a great addition to homemade jam, not only for the nutrition they provide, but also for the texture they help create in the final product.

Brown recommends mixing a large spoonful of chia seeds with crushed berries and, if desired, a splash of natural sweetener to create a fiber-rich jam rich in vitamin C and plant polyphenols. You can also experiment with other fruits of your choice.

“It thickens beautifully and makes a healthy, low (or no) added sugar spread that everyone in my family enjoys,” Carli added. This homemade condiment is a delicious addition to baked goods, oatmeal, yogurt, or simply spread on toast.

Another simple idea for chia seeds? Add them to a parfait made with Greek or regular yogurt, fresh fruit and granola.

“This stacks the beneficial fiber and healthy fats from chia seeds while providing a great source of high-quality protein and calcium from Greek yogurt,” Finke said. Health. “Adding berries provides polyphenols through their vibrant colors for anti-inflammatory benefit.”

Chia seeds are the perfect addition to smoothies: they contain a ton of nutrients and act as a natural thickener by absorbing liquid and forming a gel. Plus, you’ll barely notice their taste.

Finke recommends adding 1 tablespoon of chia seeds to a blender with fruit, ice, 1 to 2 tablespoons of nut butter, a handful of spinach, protein powder, and 1 cup of your favorite liquid.

“This smoothie is my favorite recommendation for my clients who have less than two minutes in the morning to get ready but want a hearty, nourishing breakfast they can sip on during their commute or at the office,” she added.

For another easy, nutrient-rich breakfast, try mixing chia seeds with oatmeal overnight. This adds texture while boosting the substantial fiber already found in oats, helping to improve satiety and blood sugar control, Brown said.

To prepare this simple recipe, mix ½ cup of oatmeal, 1 tablespoon of chia seeds and ¾ cup of your favorite milk. In the morning, add your favorite fruit, yogurt and (if desired) a touch of sweetener.

Although the chia ideas above involve hydrating the seeds, you can also sprinkle them dry over almost any dish, even savory ones.

“Mix chia with dried herbs, garlic, and onion flakes for a crunchy, nutrient-rich sprinkle that will perk up your salads, grain bowls, or even avocado toast,” Brown suggested.

Roasted vegetables, eggs, toasted nuts, and noodle dishes also benefit from this tasty nutrition booster.

“I call it the superfood because not only does it add a mouth-watering crunch and elevate a standard home-cooked meal, but it makes eating vegetables much more interesting,” Finke added.