Ch-ch-ch-chia!  Am I really cooking with a chia pet?  You bet I am!!

I know, I know.  You’re thinking, “What’s a chia seed and why would I eat one?”  Chia seeds are a super tiny superfood.  They are jam-packed with nutrients like heart-healthy omega-3 fatty acids, fiber, magnesium, calcium, and protein.  One-ounce of chia seeds delivers a whopping 10+ grams of fiber (almost half of your recommended daily dose).  They are also one of the best sources of omega-3s which help reduce bad cholesterol, act as an anti-inflammatory, and are good for your brain.  Would you believe that chia seeds have a higher concentration of omega-3s than salmon?!  (It’s true.)  They expand in liquid so a small amount of chia seeds can keep you feeling full and satisfied.  A-MAZING!

These little gems are flavorless and can be added to so many things.  Here are some of my favorites:

  • Add in a tablespoon to your favorite smoothie recipe to make it more filling and loaded with fiber.
  • Stir in a tablespoon to your green juice and let the seeds plump up.
  • Sprinkle chia seeds on your salad for an extra boost.
  • Mix them in when baking.  They don’t change the flavor but you’ll get the added nutritional benefits.  (You can also use them as an egg-replacement in vegan baking.)
  • Pack chia seeds in your suitcase.  Mix together a tablespoon of chia and any cold beverage and wait a few minutes.  This is a great way to get fiber in your diet while on the road.  Your digestive system will thank you!

Bonus Chia Recipes

Overnight Oats (gluten-free, dairy-free)

-1/2 cup gluten-free rolled oats
-1 cup non-dairy milk like unsweetened almond milk
-1 tablespoon chia seeds
-1 tablespoon pure maple syrup (optional)
-Pinch of sea salt

Add all ingredients into a mason jar and shake until well combined.
Refrigerate overnight.
Add in fresh berries or raw nuts in the morning and enjoy!

Banana Chia Seed Pudding (gluten-free, dairy-free)


-1 banana
-3 tablespoons chia seeds
-1 cup unsweetened vanilla almond milk
-Pinch of sea salt

Add banana, almond milk, cinnamon, and sea salt in a blender and blend until smooth.
Mix banana milk mixture and chia seeds together in a glass container.
Refrigerate until chia seeds set – at least 30 minutes.
Optional flavor mix-ins (blended with other ingredients): 1 tablespoon of almond butter for almond butter and banana pudding or 1 teaspoon of raw cacao for chocolate covered banana pudding.
Optional toppings: Fresh berries, raw walnuts, unsweetened shredded coconut.