How to Eat Chia Seeds – Nutrition, Health Benefits and Recipes

Chia seed benefits. Tiny superfood.

These chia seeds are tiny, yet mighty in their nutrition and health benefits. Chia seeds swell to 10 times their original size when placed in liquid. This makes them ideal for thickening puddings and smoothies. Let’s learn a bit about chia seed health benefits. If you want to learn how to eat chia seeds, get my favorite strawberry chia seed pudding recipe below.

Tiny Superfood You Need to Know About Chia Seeds

Chia seed benefits. Tiny superfood.

Who had a Chia Pet growing up? 🖐🏻 The seeds used to grow the “hair” are chia seeds, and they are making a strong comeback as a health food for good reason. These tiny, humble seeds are a great source of fiber, rich in omega-3 fatty acids, and are a complete protein.

Chia Seeds are High in Fiber

Two tablespoons of chia seeds contain 11 grams of fiber, which represents more than 30% of the recommended daily amount! Their ratio of protein, fats, and fiber can contribute to stabilizing blood sugar and help keep you full longer. Chia seeds also contain numerous vitamins, minerals, and antioxidants, including calcium, copper, phosphorus, magnesium, potassium, and zinc.

Chia Seeds are Great for Pudding

One of the most unique characteristics of chia seeds is their ability to absorb many times their own weight in water, so they are perfect for creating a gel-like consistency to puddings. You will love my strawberry banana chia seed pudding recipe below. These puddings appear regularly on my meal plans for all the reasons above, plus:

👍Chia puddings work well as a meal or snack, and you can easily make them in large batches to last all week

👍Chia seeds can also be used as an egg replacer: 1 “egg” = 1 tablespoon chia seed + 3 tablespoons water.

👍They do not need to be ground or cooked before using – easy peasy!

Culinary Nutrition Tip for Chia Seeds:

Have curious eyes 👀 in the family? Blend your chia puddings to make them smooth and use white chia seeds. When not blended, the chia seeds resemble tapioca beads.

Health Benefits of Chia Seeds

Just a few of the tricks up the sleeves of chia seeds include…

  • High in omega-3 fatty acids
  • Great source of soluble and insoluble fiber
  • More calcium than milk per serving
  • Higher in antioxidants than blueberries
  • High in vitamins A, B, D, and E
  • Loaded with magnesium
  • Good source of protein
  • Easy to digest and assimilate (low in phytates)
  • Help balance blood sugar levels and get rid of sugar cravings

Chia is a True Super Food!

The direct translation of chia means strength in the Mayan language. It was a valuable food of traditional Mayan, Inca, and Aztec people. They used to trade chia seeds for gold, as they were such a valuable source of energy.

Favorite Ways to Eat Chia Seeds

Some of my favorite ways to eat chia include soaking them for an hour in coconut milk and maple syrup. I like to eat that for dessert or breakfast with fresh berries. Try sprinkling them on salads or soups. In addition, you can add them to homemade crackers. I love blending them into my smoothies, and of course, delectable chia puddings.

Not only are they highly nutritious, but chia seeds are also filling and tasty. Here’s one of my favorite chia seed recipes. For a lot more recipes with chia, read my article on chia seed pudding made easy, where I have a bunch more chia seed recipes. Check out my popular chia recipe, purple sweet potato chia pudding. Everyone loves that recipe too. So, no more wondering how to eat chia seeds with this easy and delicious strawberry chia seed pudding recipe.

Strawberry Banana Chia Seed Pudding Recipe



  1. Combine all ingredients in a bowl. Then chill in the refrigerator until the chia turns into a pudding consistency, about 20 minutes.
  2. You can eat this pudding just like this, or if you desire a smooth consistency, add all ingredients and process until super smooth. After that, chill in the refrigerator for 20 minutes. However, either way, is great. Top with homemade granola if you want a heartier breakfast option. For a pretty presentation, try dividing the mixture before blending and reserve one mixture without blending. Layer each mixture for an added variation in texture. Enjoy.

I hope you learned some great ways to eat chia seeds, because the health benefits are tremendous. Adding chia seeds to your diet is amazing for your gut health.

If you’re interested in getting healthy, restoring your digestion, and boosting your energy, check out my new comprehensive program Restore your Gut Health, details here: In the program, you get a ton of delicious, satisfying recipes, as well as strategies that will help rebuild your intestinal flora.

Or join me on my Facebook page That’s where I’ll share more information, tips, and recipes to help you live a happier, healthier life.

Discuss Nutrition & Health Benefits of Chia Seeds!

I would love to hear if you learned anything new about chia seeds nutrition and health benefits for your body. Let me know in the comments below.

Connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

This post contains affiliate links, which means I will make a small commission if you purchase through those links (I’ll earn some coffee money ☕ which I promise to drink while creating content that you will enjoy). I only recommend products that I trust and absolutely love! 

+ Show /Hide Comments

- Hide Comments

Leave a Review & Add A Comment

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Use Code: EYN15 for 15% off your first order.

This post contains affiliate links which means I will make a small commission if you purchase through those links. I only recommend products that I know, trust and love! 

Certified holistic nutritionist, nutrition and wellness author, weight and gut health specialist. I teach women how to discover effective ways to become the healthiest version of themselves.

My refreshing new approach to nutrition and healthy living has inspired many to make positive healthy lifestyle changes. The holistic nutrition blog focuses on the importance of a balanced lifestyle. Holistic living addresses the whole person's lifestyle, including physical, mental, social, and spiritual.

You can achieve a healthy gut, learn how to restore healthy gut flora by learning my healthy nutrition tips on my gut health holistic nutrition blog, recipes, and follow my healthy gut diet plans, guides, and programs. 

Holistic Nutritionist, Health & Wellness Coach & Gut Health Nutritionist

Hi, I'm Laura.
Your Healthy Gut Nutritionist!

more about me


10 Ways to Repair Your Gut

Chronic diarrhea, constipation, gas or bloating, nutritional deficiencies, poor immune system, headaches, excessive fatigue...Does this sound like you? If it does, you need to download my FREE guide today.


AutoImmune Protocol Diet
Meal Plan

This easy recipe guide and autoimmune meal plan for healing your body with real, nourishing food is the key to better health, especially if you suffer from an autoimmune disease. 

Easy Recipes

%d bloggers like this: