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.
Seven Tasty Ways to Eat Chia Seeds That Aren’t All Chia Seed Pudding
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
