2 tbsp chia seeds

4 Chia Seed Recipes (That Aren’t Chia Puddings!)

Chia seeds are pretty much the definition of small but mighty! While they’re small, they are nutrient-dense, packed with fibre, protein and omega-3s. That means there are lots of reasons to use them each day, from adding a spoonful to Apricot Energy Bites to sprinkling them on salads.

While chia puddings are one of the most popular ways to use chia seeds, variety is the spice of life! So we’ve put together a couple of chia seed recipes that aren’t puddings, so you can learn new ways to use these nutrient powerhouses!

Lemon Chia Cookies

Prep time: 10 mins
Cook time: 12 mins
Total time: 30 mins
Serves: Makes 12 cookies
Dietary Preferences: Dairy-free

Ingredients:

• 50g almond meal
• 50g coconut flour
• 2 tbsp coconut sugar
• 1 tsp baking powder
• pinch of sea salt
• 1 tbsp coconut oil, melted and cooled slightly
• 1 large egg
• 1 tsp vanilla extract
• zest and juice of ½ lemon
• 2 tbsp chia seeds

Method:

1. Place the almond meal, coconut flour, coconut sugar, baking powder and salt in a large mixing bowl and stir until well combined.

2. Whisk the coconut oil, egg and vanilla extract together in a small bowl. Add the lemon juice, lemon zest and chia seeds and mix until well combined.

3. Add the wet ingredients to the dry ingredients and mix until well combined. If the dough is too wet, add a tablespoon more of flour. If the dough is too dry, add a few drops of water or coconut oil. Leave the cookie dough to rest, covered on a plate for 10 minutes in the refrigerator.

4. Meanwhile, preheat the oven to 160°C (325°F) and line a baking tray with baking paper.

5. Scoop out 1 heaped tablespoon of the mixture and roll into a ball. Place on the prepared baking tray and flatten slightly using the back of a spoon. Repeat with the remaining mixture.

6. Bake in the oven for 10-12 minutes. Leave to cool for 5-7 minutes on the tray before moving to a cooling rack to cool completely before serving.

7. Store in an airtight container for up to a week.

Chia Seed Pancakes

Ingredients:

• 75g wholemeal flour
• 55g almond meal
• pinch of ground cinnamon
• pinch of sea salt
• ½ tsp baking soda
• ½ tsp baking powder
• 1 large egg
• 1 tbsp honey
• 125ml low-fat milk
• 1 tbsp olive oil
• ½ tsp vanilla extract
• 1 tbsp chia seeds
• 1 ripe banana, sliced plus extra for topping
• pure maple syrup, to drizzle

Method:

1. Place the wholemeal flour, almond meal, cinnamon, salt, baking soda and baking powder in a large mixing bowl and mix until well combined.

2. Whisk the egg, honey, milk, olive oil and vanilla together in a small bowl until well combined. Add the wet ingredients to the dry ingredients and whisk until well combined and smooth. Gently fold in the chia seeds and banana.

3. Heat a non-stick frypan over medium heat and spray lightly with oil spray. Pour about 125ml (½ cup) of batter into the pan. Cook for 2 minutes or until bubbles rise to the surface and the underside is golden brown. Use a spatula to flip it over and cook for a further 1-2 minutes or until golden brown and cooked through.

4. Transfer to a plate and cover loosely with foil to keep warm, then repeat with the remaining batter until the mixture is finished.

5. Serve with extra sliced banana and drizzle with maple syrup.

Chia Cakes

Ingredients:

• 75g wholemeal flour
• 40g oat flour
• 50g chia seeds
• ½ tsp cinnamon
• pinch of nutmeg
• ½ tsp baking powder
• 85ml almond milk
• 80ml maple syrup
• 1 tsp lemon juice
• 1 tsp maple syrup
• 1 tsp vanilla
• 100ml water

Method:

1. Preheat the oven to 180°C (350°F) and place 8 cupcake liners in a 12-cup muffin tin. Lightly spray the liners with oil spray.

2. Place the wholemeal flour, oat flour, chia seeds, cinnamon, nutmeg and baking powder in a large mixing bowl and mix until well combined. Add the almond milk and maple syrup and stir until well combined.

3. Pour the batter evenly into the prepared cupcake liners. Bake in the oven for 20-25 minutes or until a skewer inserted into the middle of the chia cake comes out clean.

4. Whisk the lemon juice, maple syrup, vanilla and water together in a small bowl.

5. When the cakes are removed from the oven use a wooden skewer to poke a few holes in the top of each cake. Drizzle the lemon juice mixture over each cake. Transfer to a wire rack to cool before serving.

Orange Chia Dressing

Ingredients:

• 60ml olive oil
• zest and juice of ½ orange
• 2 tbsp white wine vinegar
• 2 tsp maple syrup or honey
• 2 tsp chia seeds
• sea salt and ground black pepper, to taste

Method:

1. Whisk the oil, orange zest and juice, vinegar, maple syrup or honey and chia seeds together in a small bowl until well combined. Season with salt and pepper, if desired.

2. Serve your favourite salad drizzled with orange chia dressing.

One of the best things about chia seeds is they can be stored in your pantry and used whenever you want! As a source of insoluble fibre and protein, it’s good to know a few new ways to use chia seeds.

Are you excited to try these delicious chia seed recipes? We’d love to see your version — upload a pic to Instagram and tag @sweat!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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Convert to

Filed under: seeds • tags: chia seed, dried, natural, omega-3, seeds units conversion

Nutritional information table for
chia seeds

Nutrition Facts
Serving Size 5g chia seeds 20 Servings per 100 g 4.1 Servings per 1/8 cup (30ml – 20.6g) *
Energy per 5g serving :
Calories / Kilocalories	23 Cal / kcal	Kilojoules 96kJ
Nutrients :	Per 1/8 cup (30ml)	Per 100g
Energy	394.6kJ (94.3Cal)	1912kJ (457Cal)
Protein	4.3g	20.7g
Fat Total	6.8g	32.8g
– saturated	0.7g	3.2g
– trans fat	0g	0g
– polyunsaturated fat	5.6g	27.2g
– monounsaturated fat	0.44g	2.1g
Cholesterol	0 mg	0 mg
14:0 Tetradecanoic acid	0.006g	0.03g
15:0 Pentadecanoic acid	0.006g	0.03g
16:0 Hexadecanoic acid	0.42g	2.025g
17:0 Heptadecanoic acid	0.013g	0.063g
18:0 Octadecanoic acid	0.19g	0.9g
16:1 Palmitoleic Acid	0.006g	0.031g
18:1 Octadecenoic acid n-9 Oleic acid, Omega-9	0.4g	2.01g
18:2 Octadecadienoic acid n-6 Linoleic acid (LA) Omega-6	1.19g	5.79g
18:3 Octadecatrienoic acid n-3 Alpha-Linolenic acid (ALA) Omega-3	3.62g	17.55g
Total Carbohydrate	9.05g	43.85g
Sugars	0.02g (MAX)	0.1g (MAX)
Ash	1.01g	4.9g
Water	1.01g	4.9g
Dietary Fiber	8.5g	41.2g
– Soluble fiber	1.1g	5.3g
– Insoluble fiber	7.5g	35.9g
Iron, Fe	3.5 mg	16.4 mg
Sodium, Na	3.92 mg	19 mg
Potassium, K	33.02 mg	160 mg
Phosphorus, P	196 mg	948 mg
Zinc, Zn	0.72 mg	3.49 mg
Calcium, Ca	130.2 mg	631 mg
Copper, Cu	0.04 mg	0.19 mg
Manganese, Mn	0.45 mg	2.17 mg
Vitamin C – ascorbic acid	0 mg	0 mg
Vitamin B-12	0 µg (micro gram)	0 µg (microgram)
Folate – total	0 µg (micro gram)	0 µg (microgram)
Isoleucine	0.14g	0.7g
Leucine	0.26g	1.26g
Glutamic acid	0.51g	2.47g
Aspartic acid	0.34g	1.63g
Ingredients: chia seeds Storage instructions: Store in a cool, dry place * 1/8 US Legal Nutrition Labeling Cup equals 30ml

Chia seeds grams in a measuring cup (US measuring cup and Metric si cup), spoons, dash and pinch amount;

US cup of chia = 163 grams = 5.7 ounces net weight
Metric cup of chia = 172 grams = 6.1 oz net wt.
Tablespoon of chia = 10.2 g = 0.4 oz wt.
Teaspoon of chia seeds = 3.4 g = 0.12 oz weight
Chia dash (ds) = 0.42 grams = 0.015 oz net weight
Chia pinch = 0.21 gram = 0.007 ounce net wt.

For conversion between other measuring units please use the chia seeds converter above.

For a while now I buy my chia seeds from wholesalers I found online (same business sells also goji berries). I was pleased to see that they have a decent warehouse, they don’t operate only on the web. Available this way, my chia seeds come though in a larger quantity (3 months supply) but it is for a much better bulk price.
Chia looks to be a very oily plant, or at least the seeds from the plant are very oily. The seeds float on milk, due to because they have been dried plus each chia seed consist of around

30% of oil which can also be extracted. I once had a chance to see these chia plants on a real large field, the plants were about 3 feet from the ground and taller (

1 meter high). But mainly what pleases me the most, chia seeds contain omega3 fatty acids ( 18:3, n-3; α-linolenic acid, Alfa-Linolenic Acids, ALA, Omega-3 fatty acids or ω-3 fatty acids ) an important segment in diet for human physiology.
* I’ve noticed a couple of sources mentioning chia seeds contains also vitamin C. However I had not yet had a chance to try such a chia product which would have a vitamin C amount stated on its packaging. Chia is full of fats, fiber and protein and it is seed. To me the vitamin C doesn’t stick in here. I might be wrong thus I am opened to any discussion about chia contra vitamin C. Do chia seeds contain Vitamin C ?

Apart what’s in the chia seeds nutrition facts table, use the chia seeds calorie counter to calculate dietary and nutritional information for any amount of chia seeds. E.g. convert value from 1/4 of a cup amount, or 50g, 1 fl-oz servings, 100g, even US legal nutrition labeling cup (240ml/cup). Convert from any portion or measure. The tool also makes conversions of carbohydrates and fats into energy units, from any amount of fat or carbs contained in chia seeds. Details about chia seeds are handy as healthy eating tips, for maintaining healthy diet therefore a personal health care plus wellbeing.

The chia seeds online web tool makes smooth unit to unit conversions. From any new specific weight scales versus liquid measures. From weight in pounds ( lb ), ounces ( oz ), kilograms ( kg – kilo ), dekagrams ( dkg – dag – deca – deka ), grams ( g ), 100 grams ( 100 g ) portion, pints ( pt ) into an equivalent amount size. Or convert volume measures of chia seeds from a value in liters ( l ), deciliters ( dl – dcl ), milliliters ( ml ), fluid ounces ( fl-oz ), gallons ( gal ), quarts ( qt ), pint US ( pt ) liquid, table spoons ( tbsp – tblsp – tbs ), tea spoons ( tsp – teasp ) of chia seeds and convert also from measuring cups into either American US or Metric kitchen units. Enjoy this useful chia seeds converter for cooking, baking and the nutrition data as health tips for wellness.

Find pages on convert to with online Google Custom Search

Chia seeds amounts converter with nutritional information for chia.

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Chia Seeds For Kids: Benefits, Effects And Recipes

Chia seeds are small brown, black, or white seeds belonging to the Chia plant. They are often counted among “superfoods” for their purported health and medicinal properties. The seeds contain several micronutrients, are rich in fiber, and can be made a part of several dishes served to children.

Read this post to know about chia seeds, their possible health benefits, and ways to prepare healthy meals, snacks, and beverages for your child or teen.

Can Children Consume Chia Seeds?

Yes, children and teens can consume chia seeds as a part of a balanced diet. The US Food and Drug Administration (USFDA) categorizes chia seeds as (GRAS) ‘generally recognized as safe’ (1). They are so bland that you can add chia seeds to different sweet or savory meals and beverages to enhance the overall nutritional value of your child’s meal.

Chia seeds should be eaten only after being soaked in water, milk, or any other food with a semi-liquid consistency, like yogurt. Eating dry or inadequately soaked chia seeds may increase the risk of gastrointestinal blockage (2). When soaked, chia seeds absorb liquid and develop a gelatinous consistency, making them easy to swallow and digest.

How Much Chia Seeds Can Children Consume?

There is no recommended daily limit of chia seeds for children and teens. You may add a teaspoon of soaked chia seeds a day to food items and serve it to your child. If your child is not used to eating much fiber, then you add them in slowly and increase gradually. If you want to know the safe limit of chia seeds for your child, consult a pediatric nutritionist or a pediatrician.

Possible Health Benefits Of Chia Seeds

An ounce (28g) of chia seeds provides only 137 calories, 4.69g of protein, 9.75g of fiber, 179g calcium magnesium, manganese, phosphorus, zinc, vitamin B 3, B1, B2, and other essential nutrients, 9g of fats out of which 5g are omega-3 and also contains omega-6 fatty acids, and polyphenols (3) (4). Not only this but chia is naturally gluten free as well. These nutritional compounds may provide the following health benefits in the long run.

1. Provides complete protein for growth: Chia seeds contain all the essential nine amino acids making them a source of complete protein (whole protein) (2). Proteins are the building blocks essential for the growth and development of children and adolescents (2).

1. Contains minerals for bone health: Chia seeds provide minerals, such as calcium, magnesium, and phosphorus, that could help maintain healthy bones in children and teens.

1. Benefits overall health: Omega-3 fatty acids found in chia seeds could improve cardiovascular health and the circulatory system’s health. These fatty acids are even good for the nervous system and the eyes (5). Chia seeds also contain omega-6 fatty acids that could promote overall health in the long run (6).

1. Dietary fiber benefits the digestive system: Chia seeds contain soluble fiber that brings satiety, prevents overeating, and benefits the overall digestive system (2). In the long run, dietary fiber may help keep LDL cholesterol and blood sugar levels under check.

1. Offer antioxidants for long-term health: Chia seeds contain several antioxidant compounds, such as carotenoids and polyphenolic compounds (7). Regular consumption of antioxidants promotes overall health in the long run and may reduce the risk of chronic diseases.

Apart from the above benefits, chia seeds have shown to possess anti-inflammatory, antimicrobial, and antidepressant properties in some studies (7) (8).

Possible Side Effects Of Chia Seeds

Chia seeds seldom cause any side effects when consumed in a small quantity as part of a balanced diet. Excess consumption and eating chia seeds in a few cases may cause the following side effects.

1. Eating too many chia seeds may cause gastrointestinal issues, like bloating, gas, and abdominal pain diarrhea, and constipation due to high fiber intake (9).

1. Chia seeds swell up in size by absorbing water. Drinking water after ingesting unsoaked, raw chia seeds may lead to obstruction in the digestive tract (2). Therefore, it is advised to consume soaked chia seeds only.

1. Individuals with gastrointestinal issues, like irritable bowel syndrome or diverticulitis, may experience abdominal discomfort after consuming chia seeds. Consult a doctor before consuming chia seeds if you are dealing with gastric problems.

1. Chia seeds allergy and cross-reactivity are rare but possible (10). Chia seeds have shown cross-reactivity to sesame seeds (11)(12), suggesting that individuals with sesame seeds allergy avoid chia seeds.

1. Children with difficulty in swallowing may have to exercise extra care while eating chia seeds.

Chia seeds, when consumed appropriately, can be beneficial to health. Below are some tasty chia seeds recipes that are worth trying.

Delicious Chia Seeds Recipes For Children And Teens

These nutritionally sumptuous and tasty chia seeds recipes can be enjoyed by children and teens.

1. Overnight oats with chia seeds

You will need:

• 1 cup rolled oats
• 1 cup unsweetened almond milk or whole milk
• 1 cup chopped fruits (banana, mango, papaya)
• 1 cup fresh strawberries (sliced)
• 1tbsp chia seeds
• 3tbsp mixed nuts (walnuts, almonds, and pistachio)
• 1tsp Manuka honey
• ½ tsp cinnamon powder

How to:

1. Put all the ingredients except strawberry slices in a mason jar and store it in the refrigerator overnight.
2. The next day, garnish with strawberry slices and serve right away.

2. Kiwi chia smoothie

You will need:

• 1 cup kiwi (peeled and diced)
• ½ cup almond milk or skimmed milk
• ½ cup plain Greek yogurt
• 1tbsp chia seeds
• 2tbsp crushed mixed nuts (hazelnut and macadamia nuts)
• ¼ tsp unsweetened cocoa powder

How to:

1. Blend all the ingredients into a smooth-flowing liquid.
2. Pour the smoothie into a serving glass, store in a refrigerator, and serve chilled after 15 minutes.
3. You can pour the smoothie into a bowl and refrigerate it for an hour to make chia pudding.
4. You can garnish with kiwi chunks and nuts.

3. Strawberry and chia seed parfait

You will need:

• 1 cup strawberries (finely chopped)
• ½ cup graham cracker crumbs
• 1 cup plain Greek yogurt or plain yogurt
• ½ cup dried fruits (figs and dates, chopped)
• 1tbsp chia seeds
• ½tsp cinnamon powder

How to:

1. In a mixing bowl, add Greek yogurt with dried fruits, strawberry, chia seeds, and cinnamon powder, and mix thoroughly.

1. Take a parfait glass and add a tablespoon of graham cracker crumbs in it. Then, top the layer with strawberry and Greek yogurt mix.

1. Alternate between cracker crumbs and yogurt mix until the parfait glass fills almost an inch less than the brim.

1. Serve right away or cover with plastic wrap and chill in the refrigerator for ten minutes before serving. You can top it up with leftover cracker and fruit pieces.

4. Blueberry and chia seeds muffin

You will need:

• 1 cup rolled oats
• 1 cup all-purpose flour
• 2 large eggs (beaten)
• 2 cups blueberries
• 1 cup orange juice
• ½ cup applesauce
• ½ cup chia seeds
• 1 cup brown sugar
• 2.5tsps baking powder
• 1tsp salt
• ½ tsp baking soda
• 2tbsps brown sugar
• ¼ tsp ground cinnamon
• ½ cup coconut cooking oil

How to:

1. Preheat the oven to 375°F (190°C) and line a muffin tray with paper liners.

1. Sift all-purpose flour, sugar, baking powder, salt, and baking soda in a large bowl and add oats and chia seeds.

1. Mix orange juice, applesauce, eggs, and oil into the bowl and mix everything to form a smooth batter.

1. Add blueberries to the batter and fill three fourth of each muffin cup in the tray.

1. Sprinkle cinnamon powder and some sugar over the muffins and bake the muffins for 20 minutes or until the muffins rise and look dark brown. You can insert a toothpick in the center of a muffin, if it comes out clean, then it’s done.

1. You can serve chia seeds muffin in breakfast with a cup of milk or pack as a school snack.

5. Creamy coconut chia soup

You will need:

• 2 cups baby carrots (quartered lengthwise)
• 2.5 cups low-sodium vegetable broth
• 2 cups fresh cilantro sprigs
• 1/4 cup chia seeds
• 1 cup coconut milk
• 1 onion (chopped)
• ¾ tsp sea salt
• 2tsps fresh ginger (peeled and grated)
• 2tsps Thai yellow or red curry paste
• 1 clove garlic (peeled and chopped)
• 2tbsps fresh lime juice

How to:

1. Pour one-third cup of the coconut milk in a stockpot and heat it in on medium heat.

1. Add onion and salt, and cook while stirring continuously for about five minutes.

1. Add ginger, curry paste, and garlic and cook everything together for an additional one minute.

1. Add the carrots, broth, lime juice, cilantro, and the remaining coconut milk in the stockpot and bring the mix to a boil over high heat.

1. Reduce the heat to low, and let the mixture simmer in the covered pot for 30 minutes.

1. After 30 minutes, turn off the heat, and remove the cilantro sprigs from the pot.

1. Puree the mixture into a thick soup using an immersion blender.

1. Transfer the soup to a saucepan and place it over low heat.

1. Add chia seeds and let the soup simmer for about 20 minutes or until the chia seeds swell up, are fully hydrated and the soup looks thick or reaches the desired consistency.

1. Pour the soup into a serving bowl and garnish with some chia seeds, small cilantro sprigs and serve immediately with toasted garlic bread or breadsticks.

Chia seeds can intensify the nutritional value of your child or teen’s meals. You can add them to baked goods, soups, curries, smoothies, juices, puddings, porridges, mixed into yogurt and oatmeal or sprinkle over the salads, etc. to create several sumptuous dishes. Involve your child in the meal preparation and help them understand the value of adding ,chia seeds, the tiny superfood to the meal.

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