Chia seeds may be small, but they pack a powerful nutritional punch—offering omega-3 fatty acids, protein, fiber, antioxidants, and key minerals like calcium, magnesium, and phosphorus, registered dietitian Brittany Brown, RD, told Health.
But what’s the best way to eat them to maximize their benefits? We asked several registered dietitians to share the healthiest ways to enjoy chia seeds.
Jars of chia pudding make an excellent grab-and-go option for busy mornings, Kristen Carli, MS, RD, owner of Camelback Nutrition & Wellness and an outreach expert for WOWMD, told Health.
Plus, chia pudding made with a dairy base provides an extra calcium boost for added bone health, added Jenny Finke, MS, RDN, metabolic health dietitian and owner of The Metabolic Dietitian.
To make chia pudding, stir two tablespoons of chia seeds into ½ to ¾ cup of your preferred milk or yogurt. Keep it in the refrigerator overnight—and by morning, it will have thickened into a smooth, gel-like pudding. Top with chopped fruit, nuts, seeds, or a spoonful of your favorite nut butter for added flavor and nutrition.
These seeds also make an excellent addition to homemade jam—not just for the nutrition they provide, but for the texture they help create in the final product.
Brown recommends mixing a big spoonful of chia seeds with crushed berries, and if you’d like, a touch of natural sweetener to create a high-fiber jam packed with vitamin C and plant polyphenols. You can also experiment with other fruits of your choice.
“It thickens beautifully and makes a wholesome, low (or no) sugar-added spread that everyone in my family enjoys,” added Carli. This homemade condiment is a yummy addition to baked goods, oatmeal, yogurt, or simply spread on toast.
Another simple idea for chia seeds? Add them to a parfait made with either Greek or regular yogurt, fresh fruit, and granola.
“This stacks the beneficial fiber and healthy fats from the chia seeds while also providing an excellent source of high-quality protein and calcium from the Greek yogurt,” Finke told Health. “The addition of berries provides polyphenols from their vibrant colors for an anti-inflammatory benefit.”
Chia seeds are the perfect addition to smoothies—they pack a ton of nutrition and act as a natural thickener by soaking up 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 preferred liquid.
“This smoothie is my go-to recommendation for my clients who have less than two minutes in the morning for prepping but want a filling and nourishing breakfast that they can sip on during their commute or at the office,” she added.
For another easy—and nutrition-packed—breakfast, try mixing chia seeds into overnight oats. Doing so adds texture while boosting the substantial fiber already found in oats, contributing to enhanced satiety and blood-sugar control, Brown said.
To make this simple recipe, combine ½ cup of rolled oats, 1 tablespoon of chia seeds, and ¾ cup of your favorite milk. In the morning, stir in your favorite fruit, yogurt, and (if desired) a touch of sweetener.
While the chia ideas above involve hydrating the seeds, you can also sprinkle them dry onto almost any dish—even savory ones.
“Blend chia with dried herbs, garlic, and onion flakes for a crunchy, nutrient-dense sprinkle that will elevate your salads, grain bowls, or even avocado toast,” Brown suggested.
Roasted vegetables, eggs, toasted nuts, and noodle dishes also benefit from this flavorful nutrition booster.
“I call this the superfood topper, as it not only adds a mouth-watering crunch and elevates a standard homemade meal, but it makes eating vegetables so much more interesting,” added Finke.
