Despite their small size, chia seeds are absolute powerhouses in the kitchen and are packed with vital nutrients. Chia seeds first became popular for their ability to grow on miniature terra-cotta figurines (remember chia pets?), but now these tiny superfoods are used in lots of recipes, including creamy desserts and heart-healthy side dishes. “Chia seeds are consumed like a whole grain, but they’re really a pseudo-grain,” explains Lisa Young, Ph.D., RDN, CDN, adjunct professor of nutrition at NYU, and author of Finally Full, Finally Slim. “Chia seeds have a mild taste and take on the flavor of what they are added to, and when chia seeds come in contact with liquid, they expand and form a gel. They are great in yogurt, smoothies, and salads.”
Try MyRecipes, our digital recipe box, to stash and organize all your favorite Better Homes & Gardens recipes.
What Is a Chia Seed?
Chia seeds come from the stunning Salvia hispanica plant, which is a type of desert plant native to areas in Central America. These tasty seeds are extremely versatile in the kitchen. You can enjoy them raw, soak them in water to create a gel-like texture, grind them into powder, bake them into your favorite dishes, or even use them as a thickening agent. This makes chia seeds a popular choice for vegan recipes, where they can easily replace eggs or dairy products. According to Elizabeth Adrian, RD, CDN, a former clinical dietitian at NYU Langone Medical Center, “Chia seeds have a very mild, subtle flavor and take on the taste of the other ingredients in a recipe. Their texture changes significantly depending on if they’re eaten raw, ground, or soaked.”
Types of Chia Seeds
Chia seeds come in two different colors: black and white. Despite slight size differences between these seeds—black seeds are often a bit smaller—both types share the same taste and nutritional profile. You can use them interchangeably in your recipes. When sprouted, these seeds provide an additional boost of chlorophyll. “The nutritional differences between black and white chia seeds are marginal,” notes Adrian. “Many chia seeds available today are a mix of both colors.”
Chia Seed Benefits
Chia seeds offer more than a distinctive texture and slight crunch to your dishes. These seeds are rich in alpha-linolenic acid, a type of omega-3 fatty acid, which is beneficial for overall health. They’re also packed with important micronutrients like potassium, magnesium, calcium, and iron and are naturally free from gluten and cholesterol.
“Chia is a good source of plant-based omega-3 fatty acids, which help us form hormones that reduce inflammation,” says Celine Beitchman, director of Nutrition at the Institute of Culinary Education. “About one tablespoon of whole chia seeds provides around 5 grams of fiber, about the same as half an avocado. This fiber plays a vital role in encouraging a healthy gut microbiome, which contributes to anti-inflammatory benefits.” Their high fiber content also promotes a feeling of fullness in the stomach, which can help manage hunger effectively.
Chia seeds nutrition stats
In a one-ounce serving of chia seeds, you’ll receive about 138 calories, 4.7 grams of protein, 8.7 grams of fat, and a hearty 10 grams of dietary fiber. To enjoy their health benefits, simply add one tablespoon to your meals and gradually increase the amount as desired.
Since chia seeds can help reduce blood sugar and high blood pressure, check with your doctor first if you’re taking medications for these conditions.
How to Use Chia Seeds
Chia seeds are incredibly versatile since you can enjoy them raw or incorporate them into your favorite recipes. Thanks to their water-absorbing surface, soaking chia seeds in a container of milk or water for a few hours (or overnight) results in a pudding-like texture perfect for desserts or as a binder when baking. For a simple start, mix 1 cup of liquid with ¼ cup of chia seeds, then refrigerate for at least 2 hours for the best texture.
You can also use chia seeds without soaking them beforehand. “Add them to smoothies, make crackers, or sprinkle them toasted on porridge or pilaf,” suggests Beitchman. For added flavor, toast chia seeds in a 325°F oven for about 3 to 5 minutes until fragrant—then use them as you would use the raw seeds.
Chia Seeds vs. Flaxseeds
“Unlike flaxseeds, which need to be ground for your body to digest and absorb their nutrients, chia seeds can be fully absorbed in any form, whether whole, raw, ground, or sprouted,” Adrian explains. Both chia seeds and flaxseeds are rich in fiber, omega-3s, and protein. The main difference is the way that they taste: chia seeds are mostly tasteless, while flaxseeds have a slightly nutty flavor.
How to Buy Chia Seeds
You should easily be able to find chia seeds in the health section of most grocery stores or from various online retailers. Interestingly, organic chia seeds typically cost around the same amount as non-organic ones. When possible, opt for organic options to avoid exposing yourself to pesticides, chemicals, or hormones.
How to Store Chia Seeds
Due to their high content of polyunsaturated fats (omega-3s), chia seeds can become rancid if they aren’t stored in your kitchen properly. Keep these seeds in an airtight container to preserve freshness. According to Beitchman, “Chia seeds can last anywhere from 6 months to over a year based on storage conditions. Check for any unpleasant odors or changes in the packaging that could signal exposure to air, which can reduce shelf life.”
