They might be an ancient superfood, but chia seeds are having a moment. High in protein, fiber, calcium, antioxidants, and omega-3s, the little seeds have a lot of qualities to love. Just one ounce (about two tablespoons) provides 11 grams of fiber, four grams of protein, and five grams of omega-3 fatty acids. If you're not sure how to get chia into your diet, here are some healthy and creative ideas.
Basic Coconut Chia Pudding With Berries
Sweet, simple, malleable, and quick: this go-to chia pudding [2] recipe can be spiced up or eaten as is and takes minutes to prepare.
Debloating Beverage
If you've been feeling sluggish and bloated, it's time for a new morning ritual that includes chia. Celebrity trainer Valerie Waters starts the day with this before-breakfast, pre-workout drink [3] that only calls for three ingredients.
Antioxidant Smoothie
If you find chia's crunchy texture a little off-putting on its own, try tossing them into this refreshing, fiber-filled morning smoothie [4]. After soaking up the liquid, the chia seeds take on a more gel-like texture.
Coconut Chia Pudding
Chia seeds and coconut milk marry for a Paleo-friendly make-ahead pudding [5] that works great for breakfast. Mix together the ingredients the night before, pop it in the fridge, and look forward to a special treat the next day. It's that easy.
Gingerbread Chia Pudding
Spice up your chia pudding with some ginger, cinnamon, and cloves [6] — this recipe makes it taste like a gingerbread man.
Chia Jam and Yogurt
This simple raspberry lime chia combination [7] is the perfect starter recipe for healthy eaters who want to make their own jellies and jams. Serve yours up with your favorite Greek yogurt for a filling breakfast that feels like a treat.
Overnight Oats
Meet the easiest breakfast of all time: overnight oats [8]. It does not get any better than combining a few ingredients together before bed and grabbing a spoon when you're ready to eat. My favorite combination adds chia and almonds to the mix for even more fiber and protein to keep you full all morning long.
Blueberry Muffins
Blueberry muffins get an upgrade with this chia-filled recipe [9] for extra nutrition. You'll be glad to know that these tasty muffins are also gluten-free.
Yogurt- and Chia-Covered Frozen Grapes
Freeze a batch of these yogurt- and chia-covered grapes [10] to curb ice cream cravings the next time they strike. Refreshing, sweet, and chia-powered, these are the perfect calorie-conscious Summer treat.
Chia-Seed Pizza Crust
Bring chia's power to everyone's favorite dinner: pizza. This whole-wheat chia-filled crust [11] has a garlicky flavor you'll love.
Lemon Dressing
This lemon chia dressing [12] is a riff on flavors of classic poppyseed dressing — only amped up with the addition of chia.
Pumpkin Spice Chia Pudding
Maple syrup, pumpkin pie spice, and banana make this sweet breakfast pudding [13] taste more like a cozy comfort food than a fresh healthy food.
Cashew Milk Chia Pudding
Rich and creamy homemade cashew milk takes form in a decadent vegan treat [14] that can be topped with fruit, seeds, or nuts.