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



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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.

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

Tiny Superfood You Need to Know About Chia Seeds

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. Whisk together until the mixture is well combined. Cover chia pudding mixture and chill in the refrigerator until the chia turns into a pudding consistency, about 20 minutes to one hour. Best overnight.
  2. You can eat this pudding just like this, or if you desire a smooth consistency, add all ingredients to a blender and process until super smooth. Chill in refrigerator for 20 minutes.

Optional Toppings:
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.

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! 

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Chia seed benefits. Tiny superfood.

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Hi, I'm Laura Ann

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