Small but mighty, chia seeds are more than just bird food. Chia seeds are nutritional powerhouses with 10 grams of fiber, 5 grams of protein and 5 grams of omega-3s per ounce. They are also great sources of magnesium and calcium. These mild-flavored seeds are great at absorbing water, perfect for making jams, tapioca-like pudding or thickening sauces. Since chia seeds have a higher oil content, store them in a container in the refrigerator or freezer to prevent rancidity. Be sure to sprinkle these super seeds in your next meal.
1. BANANA SPLIT CHIA SEED PUDDING | EATING BIRD FOOD
How about dessert for breakfast? This healthy chia seed pudding is piled with a bunch of fun toppings — berries, bananas, toasted coconut and cacao nibs. Make a batch ahead of time for a quick breakfast or snack during the week. Recipe makes 4 servings.
Nutrition (per serving): Calories: 254; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 68mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 25g; Protein: 6g
2. AVOCADO FRUIT SALAD WITH CHIA YOGURT DRESSING | IFOODREAL
Eat the colors of the rainbow with this vibrant fruit salad. Creamy avocado and juicy chopped fruits are tossed in a tangy Greek yogurt chia dressing. This healthy fruit salad is perfect as a refreshing snack any time of the day. Recipe makes 6 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 159; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 4mg; Carbohydrate: 21g; Dietary Fiber: 8g; Sugar: 15g; Protein: 4g
3. COCONUT AND CHIA-CRUSTED CHICKEN FINGERS | COOKING LIGHT
Satisfy your fried-food cravings with these tasty chicken tenders. A toasted coconut and chia seed crust make these tenders extra crunchy. These oven-baked chicken fingers are are a less caloric and a healthier alternative to fried versions. Recipe makes 4 servings at 3 tenders each.
Nutrition (per serving): Calories: 323; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 137mg; Sodium: 503mg; Carbohydrate: 19g; Dietary Fiber: 6g; Sugar: 2g; Protein: 36g
4. BANANA BREAD OVERNIGHT OATS | THE WHEATLESS KITCHEN
Oats are a healthy and filling breakfast food, but they can take time to cook. This overnight oats recipe has you do the heavy lifting the night before, making breakfast a grab-and-go situation. Recipe makes 1, 1-bowl serving.
Nutrition (per serving): Calories: 369; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 4mg; Sodium: 124mg; Total Carbohydrate: 57g; Dietary Fiber: 13g; Sugars: 19g; Protein: 12g
5. CHIA-CHIMICHURRI STEAK WITH TURNIP-CHARD PASTA | INSPIRALIZED
Get creative and use chia seeds in a savory dish. Chimichurri — a pesto-like sauce used in Argentinean cuisine — is fluffed with the addition of chia seeds. Drizzle this sauce over steak, fish or roasted veggies for instant boost of flavor. Recipe makes 4 servings.
Nutrition (per serving): Calories: 267; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Cholesterol: 29mg; Sodium: 547mg; Carbohydrate: 12g; Dietary Fiber: 5g; Sugar: 5g; Protein: 13g
6. STICKY CHIA BROWN RICE WITH FRIED EGG | DAILY BURN
Infuse your rice with extra flavor. The recipe combines brown rice with a fragrant green onion and chia seed sauce. Topped with a fried egg, this dish is packed with healthy fats and protein. Recipe makes 2 servings.
Nutrition (per serving): Calories: 386; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 186mg; Sodium: 362mg; Carbohydrate: 52g; Dietary Fiber: 8g; Sugar: 2g; Protein: 14g
7. HOMEMADE BANANA “YOGURT” | NUTRITION STRIPPED
Made with deliciously simple whole-food ingredients, this banana “yogurt” is dairy-free. The banana blends with healthy fats from cashews and fiber and protein from the ground chia seeds to create a thick, yogurt-like dish that’s creamy and naturally sweet. Recipe makes 2 servings.
Nutrition (per serving): Calories: 152; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 45mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 8g; Protein: 5g