Here's Why You Should Add Chia Seeds to Your Oatmeal and Smoothies
Chances are you have already heard about the health benefits of chia seeds — ranging from reducing inflammation and lowering cholesterol to aiding in the prevention of certain cancers and keeping you regular. Two tablespoons of chia seeds pack about 10 grams of fiber and 5 grams of protein, plus omega-3 fatty acids, per the USDA. So yes, you can say these little seeds do a lot for you, nutritionally speaking.
These chia seed recipes prove that this healthy ingredient has a lot of culinary perks, too. With a mild, slightly nutty taste, chia seeds introduce fun textures to a dish without changing the flavor too much. Dry, tossed with oats or sprinkled onto a salad, the seeds will contribute crunch. When mixed with a liquid, though, that's when the real magic happens. Chia seeds absorb liquid and plump up into a pudding-like consistency. Combining chia seeds with muddled berries results in a naturally thickened (quick!) jam. Stirring a spoonful into overnight oats or oatmeal boosts the overall creaminess. Find more inspiration below.
Banana Bread Oatmeal
The easiest way to incorporate more chia seeds into your day? Stir a tablespoon or two into your go-to morning bowl of oats. This recipe also features mashed bananas for a boost of potassium.
Get the Banana Bread Oatmeal recipe.
Raspberry Chia Jam
Add a few scoops of chia seeds to a bowl with liquid — like muddled cooked raspberries and maple syrup — and you'll get a spoonable, jam-like consistency in just a few minutes. Magic!
Get the Raspberry Chia Jam recipe.
Almond-Chia Energy Bites
Keep a stash of these tasty treats in the freezer, so you have a quick li'l pick-me-up ready to go on those days when the afternoon slump hits hard.
Get the Almond-Chia Energy Bites recipe.
Chilled Overnight Chia Pudding
Simply add old-fashioned oats, chia seeds, honey and milk (or plant-based milk) to a jar, then the oats and seeds will absorb the liquid overnight — and you'll get to wake up to a creamy, dreamy breakfast that practically cooked itself.
P.S. It's easy to get creative with endless flavor combinations. Brownie batter overnight oats, anyone?
Get the Chilled Overnight Chia Pudding recipe.
Paprika Parmesan Granola Bars
One of the biggest perks of baking up granola bars from scratch is that you can customize to your heart's desire. Want a savory bar? No problem! Stir in cheesy Parmesan, smoked almonds, paprika and freeze-dried vegetable pieces.
Get the Paprika Parmesan Granola Bars recipe.
Almond-Oat Berry Bake
No need to stand over a stove making batch after batch of oatmeal each day with this large-format recipe. Pour all the components — chia seeds included! — into a baking dish, then bake. Microwave leftovers in a bowl.
Get the Almond-Oat Berry Bake recipe.
Everything Bagel Gluten-Free Crackers
These seedy oat crackers give off all the vibes of an everything bagel, but with two key differences: they're crisp (rather than chewy) and gluten-free. Spread them with cream cheese or crush 'em up to adorn a midday salad.
Get the Everything Bagel Gluten-Free Crackers recipe.
Apple Snacks with Almond Butter and Pomegranate
Consider this the easiest way to get your chia seed fix: Sprinkle a few onto an apple slice that has a generous smear of almond butter. Pomegranate arils add a special flavor pop.
Get the Apple Snacks with Almond Butter and Pomegranate recipe.
Make-Ahead Smoothie
Meal prep MVPs, this one is for you: Assemble jars of berries, grated beets, fresh mint, and chia seeds so you can easily make smoothies in the morning without really measuring or chopping a thing.
Get the Make-Ahead Smoothie recipe.
RELATED: Healthy (and Satisfying!) Smoothie Recipes
No-Bake Granola Bars
These chewy homemade granola bars rival what you'd find at the store (chocolate chips, and all!) and they don't even require turning on the oven. Win-win.
Get the No-Bake Granola Bars recipe.
Citrus-Spiced Overnight Oats
Transferring your overnight oats from a jar to a bowl, then topping with fresh orange segments, pomegranate arils, toasted walnuts and a drizzle of maple syrup makes the whole dish feel instantly more gourmet.
Get the Citrus-Spiced Overnight Oats recipe from Prevention.
Carrot "Cake" Overnight Oats
While each jar may taste like dessert, it's packed with 21 grams protein and 13 grams fiber thanks to a few nutritious power players (including chia seeds, of course).
Get the Carrot "Cake" Overnight Oats recipe from Women's Health.
Tropical Chia Smoothie
No one really wants to hear the buzzing of a blender first thing in the a.m. Instead? Blend up this mango-passionfruit drink the night before, then whisk in chia seeds and pop in the fridge. The chia seeds will absorb the liquid for a thick and satisfying sip.
Get the Tropical Chia Smoothie recipe from Prevention.
PB & Chia Rice Cakes
Another effortless way to eat more chia seeds: Spread nut butter on a rice cake, add mashed raspberries and sprinkle on chia seeds. Easy, right?
Blood Orange and Coconut Chia Pudding
Every bite of this vegan treat is exciting, thanks to the chia seeds that pop in your mouth and the bright, citrusy segments of blood orange.
Get the Blood Orange and Coconut Chia Pudding recipe from Prevention.
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