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10 Delicious Ways to Sneak More Chia Seeds into Your Diet

Want to eat these high protein, high fiber seeds, but not sure how? Here's a variety of recipe ideas for using chia seeds from top nutritionists—from breakfast to dinner, and everything in between.

chiacourtesy Chrissy Carroll

Strawberry Chia Seed Jam

Chia seeds plus strawberries? That’s all the goodness of chia along with these 10 health benefits of strawberries. A healthier spread for your morning toast, or a natural sweet burst for your oatmeal, this strawberry chia seed jam is perfection. Chrissy Carroll, MPH, RD, shares this three-ingredient jam that’s easier than you can imagine, and absolutely beautiful in color.

Get the recipe from Snacking in Sneakers

chiacourtesy Abbie Gellman

Almond Date Power Bites

One of the top five healthiest nuts, almonds are a great combo with chia seeds. So if you need a quick energy boost, chef Abbie Gellman, MS, RD, CDN, says this is the ideal recipe for you. Sweetened with dates and dried apricots, these bite-size snacks contain no added sugar. Chia seeds, almonds, almond butter, and yogurt boost the protein content, too.

Get the recipe from Culinary Nutrition Cuisine

chiaCourtesy Charlene Pors

Vegan Chia Pumpkin Spice Muffins

In case you weren’t aware of chia’s natural goodness, check out these six health benefits. In these muffins, the tastiest autumn flavors combine for a healthier breakfast bread from Charlene Pors, RD. You grind the chia seeds and mix them with water to form a gel consistency and egg replacement. Soy milk and gluten-free flour allow this recipe to be enjoyed by vegans and folks avoiding gluten.

Get the recipe from Euphoria Nutrition

chiaCourtesy Anne Dunaway Teh

Chia Seed Overnight Oats

Some people aren’t sold on oats—they need to check out 10 ways to make overnight oats more flavorful. They’re also a fix for your hectic mornings: Try these overnight oats from Anne Dunaway Teh, MS, RD, mixing in chia seeds to thicken up the recipe. You can mix and match the fruit additions to your family’s choices. Make a bunch on Sunday and breakfast is done for the entire week! What could be simpler than that?

Get the recipe from My Menu Pal

chiacourtesy Lindsey Janeiro

Chocolate Banana Kefir Chia Pudding

Chia seeds thicken liquids into a pudding consistency perfectly, like in this nutritious chocolate banana kefir pudding from Lindsey Janeiro, MS, RD. Kefir contains probiotics, important for gut health—here are some other foods with probiotics. Make this in the evening and enjoy for breakfast the next morning. Best part—only four ingredients required.

Get the recipe from Nutrition to Fit

chiacourtesy Julie Harrington

Peanut Butter Chocolate Chip Chickpea Chia Cookies

Memories of baking in the kitchen with her mom inspired dietitian Julie Harrington, RD, to create a healthier cookie with chickpeas and chia seeds. Swapping unsweetened applesauce for tons of sugar, and using whole wheat flour makes these cookies more nutritious.

Get the recipe from RDelicious Kitchen

chiacourtesy Laura Rutledge

Slow Cooker Apple Butter with Chia

My grandmother made the best apple butter in the world. The prep makes the house smell divine for days. So, I’m super excited to find this healthier apple butter recipe from Laura Newton Rutledge, RD, CSO. The combo of sweet red and tart green apples sounds divine.

Get the recipe from Nourishing Plate.

chiacourtesy Liz Weiss

Cha Cha Cha Chia Meatballs

Sneak chia seeds into your favorite meatball recipe, or try this delicious version from Liz Weiss, MS, RD. Just two tablespoons of chia seeds boost the fiber content significantly. And, these meatballs are gluten-free. Serve with your favorite pasta sauce, and dinner is done!

Get the recipe from Liz’s Healthy Table

chiacourtesy Kelly Jones

Maple Chia Roasted Walnuts and Pecans

You may know that walnuts and pecans are great nuts to snack on, but few realize that maple syrup is one of the top seven best foods for calming your belly. Roasting the nuts brings out an especially delicious flavor. Kelly Jones, MS, RD, CSSD, created this amazing recipe mixing together sweet maple syrup, crunchy nuts, cinnamon, and pumpkin pie spice. Top salads with these nuts, eat them as snacks, or give them for healthy holiday gifts.

Get the recipe from Eat Real Live Well

chiacourtesy Amanda Hernandez

Chocolate Cherry Smoothie Bowl

Smooth, creamy and sweet—this blend of frozen cherries, bananas, and Greek yogurt pleases even the pickiest eaters. Amanda Hernandez, MA, RD, recommends topping it with a tablespoon of chia seeds for a healthy crunch. It’s picture perfect—pretty enough to serve your best friends.

Get the recipe from The Nutritionist Reviews

Jennifer Bowers, PhD, RD
Jennifer is a doctoral-level Registered Dietitian Nutritionist (RDN) with nearly 25 years of experience. For the majority of her career she has focused on health care, disease prevention, and nutrition education for a range of ages—from middle school to graduate school students. In private practice, Dr. Bowers is involved in freelance writing and extracurricular nutrition clubs for children. When not working, she enjoys swimming, running, hiking, biking, camping, cooking, and reading.