5 Ways to Use Chia Seeds

Jennifer Partridge


I'm Jennifer

Life coach, EFT / Tapping expert, yogi & wellness activist with a wild heart dedicated to support you in living the life of your dreams.

Chia seeds are chameleons in the kitchen. Because they’re flavorless, they’re added just as easily into sweet green smoothies as they are to rice pilaf. Even the texture of chia changes depending on how you use them. Straight out of the package they’re crunchy like poppy seeds, but after exposure to liquid for just a few minutes they gel up and take on a tapioca-like consistency.

A one-ounce serving of the tiny seeds contains fiber, protein, healthy fats, and a powerful dose of calcium, magnesium, phosphorus, zinc, vitamin B, and antioxidants—all for less than 130 calories. Basically, they’re uber-healthy. But once you buy a whole bag of chia seeds, what exactly do you do with them? Get ready to get chia-inspired—this is one superfood ingredient that you’ll never want to be without!

In this video, I show you how to make chia spread, body scrub, smoothies, salad toppings, and a chia pudding.

Chia’s nutritional benefits


Protein, carbohydrates, and fat are considered macronutrients—aka the building blocks of nutrition that we absolutely need for survival. Two tablespoons contain nine grams of fat (mostly from healthy omega-3 fatty acids), four grams of protein, just one gram of net carbs, and just 130 calories. Gram for gram, chia seeds are more protein-rich than eggs, have more fiber than oats, and are packed with way more omega-3s than walnuts. Impressive, right?

Getting the majority of your macronutrients from chia seeds probably isn’t feasible—for the average woman to get the recommended daily value of 46 grams of protein, she’d need to eat 1 ⅓ cups of chia seeds—but mixing a few tablespoons into your meal can certainly make whatever’s on your plate more nutritious. If you’re looking for vegan protein, chia seeds are a great source because they supply all nine of the essential amino acids, which are normally found only in animal proteins. These amino acids can’t be created by the human body and are necessary for muscle growth and recovery, so the only way to get them is through food.


Because of their high fat concentration, chia seeds have a ton of antioxidants, or micronutrients that fight against free-radical damage in the body, in turn preventing serious diseases caused by cell damage like cancer, dementia, and heart disease. Antioxidants also act like natural preservatives—they keep the omega-3 fatty acids from going rancid over time. Good for the chia, and good for you.

You can count on chia seeds for calcium, magnesium, phosphorus, zinc, and B vitamins, too.


The reason that chia seeds can absorb over ten times their weight in water is because of their high fiber content. One serving contains a whopping 11 grams, and chia are about 40 percent fiber by weight. That makes them one of the most fiber-dense foods in the world.

We know that fiber helps push waste through your intestines and colon, but it’s also necessary for feeding healthy gut bacteria. Getting more fiber in your diet even helps with inflammation, as it flushes toxins out of the system.

Health benefits of chia

Weight loss

It’s so obvious, you’ll almost roll your eyes. But chia seeds have been scientifically proven to help with weight loss because … they take up space in your stomach. Yup, it’s pretty basic. But here’s how it works: As the seeds are exposed to liquids that you eat or drink and they make their way down to your stomach, they expand, and leave you literally feeling more full. And when you’re not hungry, you eat less!

Lower risk of heart disease

Because they contain omega-3 fatty acids, chia seeds can have positive effects on both good and bad cholesterol levels. Studies have also found that they can help reduce belly fat and inflammation, two determinants that play a role in heart health.

Balance blood sugar levels

When diabetic patients were fed chia seeds over 12 weeks, their blood sugar levels dropped, blood pressure lowered and stabilized, and inflammatory markers in the blood were reduced by 40 percent.

 Because they’re so high in fiber, it seems plausible that eating chia seeds could reduce blood sugar spikes immediately after meals, but more research is needed on the topic.


Written by Michelle Pellizzon
Video Credits:
Directed by: Liza Glucoft
Produced by: Grace F. Hartley
DP: Naeem Munaf
Editor: Mark Parq

How do you incorporate chia seeds into your diet?


Leave your comments below 🙂


With Love,


Jennifer Partridge
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