6 Easy Ways To Use Chia Seeds At Home (Your Gut Will Thank You)

Once considered a staple ingredient in the diets of ancient Aztec warriors, chia seeds have long been revered for their many health benefits. Today, chia seeds are still widely considered a superfood and are known for both their nutritional value and versatility. We reached out to chefs and dietitians for some tips on how to use chia seeds, plus everything you need to know when preparing them at home.

“The problem with the internal shower is that this shouldn’t be your sole source of fiber,” Sauceda tells mindbodygreen. She explains that enjoying a variety of fiber-rich foods is a better bet, noting that chowing down on too many chia seeds at a time can overload your digestive system.

While there's no hard and fast rule about how much you should eat, sticking to around 2 tablespoons per day is a solid place to start. Eating them in the morning might also be a good idea to help rev up your digestive system early in the day.

Not only are chia seeds incredibly nutritious, but they're also versatile and easy to enjoy in a wide range of recipes. Here are a few tasty ways to start adding chia seeds to your regular rotation.

Chia seed jam is great slathered on toast, mixed into yogurt, or even paired with some cheese and crackers. According to Sauceda, this recipe is also pretty forgiving, making it a great option if you're not super confident in the kitchen. Plus, you can easily tailor it to your taste buds by swapping in any types of berries.

Chia seed pudding is a delicious dessert that requires just a few simple ingredients. It's also easy to customize based on your personal preferences. If you're feeling creative, Ruskus notes you can even combine chia pudding with thick smoothies or overnight oats for a protein-packed breakfast or snack. Here are some more chia pudding recipes to try.

Overnight oats are one of Sauceda’s favorite ways to use chia seeds. Chia overnight oats also make a great customizable, grab-and-go breakfast, which is perfect for busy mornings. Sauceda recommends adding extra liquid if you prefer a thinner consistency, as the chia seeds can thicken up the oats pretty quickly. You can also add collagen to your chia oats for even more protein.

Chia seeds can be an easy egg stand-in in a pinch, thanks to their ability to act as a natural binder and help hold other ingredients together. According to Ruskus, chia seeds can be used as a substitute for eggs in virtually any baked recipe. She notes that she grinds up the chia seeds in a dry blender beforehand, which can improve the texture and boost their digestibility3.

Chia seeds can easily elevate your smoothie game, adding extra fiber, protein, and heart-healthy fats to every sip. Feel free to mix and match your favorite ingredients to find what works for you and consider adding in a serving of protein powder to dial up the benefits.

Though it's only recently started trending on TikTok, lemon chia water has long been a morning staple for many. "This really helps settle my stomach to break my fast and gives me instant energy," says Ruskus. Be sure to give your glass a good shake before you sip, as the chia seeds tend to fall to the bottom of your cup.

Despite their small size, chia seeds pack in some impressive health perks. Plus, they're super versatile, and there are plenty of options for how to use chia seeds in your daily diet. From chia pudding to lemon chia water, these easy recipes will help you get the hang of using them in your healthy home cooking.