Brunch/ Healthy Eating/ How-Tos/ RECIPES

13 Favorite Ways To Eat Chia – A Mega Energy Food

13 Ways To Eat Chia Seeds- A Mega Energy Food!

A little bit about the superfood Chia.  The word “Chia” is actually a Mayan word for “strength.”  The seeds were used by ancient cultures as mega-energy food.  Especially for their running messengers.  Chia has been called “Indian Running Food” and is knows in the world of super marathon runners as a staple for sustained energy.

{click here to buy on Amazon}

Chia seeds and I are like best friends. I try to enjoy them everyday.

~the are jammed packed with protein and minerals and healthy fats and fiber
~they provide more plant based Omega 3’s than any other food, even FLAX
~5 times the calcium of milk, plus boran which is a trace mineral that helps transfer calcium to bones
~8 times the omega 3’s found in salmon
~3 times more iron than spinach
~2 times the amount of potassium than bananas
~more antioxidants than found in blueberries
~they have 5 GRAMS of fiber PER TABLESPOON!
~the are a complete source of protein, providing all the essential amino acids
~can be stored for years without deterioration of flavor or color
~they are flavorless and dissolve in juice, soups, stews, shakes etc..

~they are low calorie way to get super FULL!


Here are a few of my favorite ways to eat Chia:

Chia oats

Chia Oats

This is a no cook way to eat your oats.  Many call them “overnight” oats, as you make them the night before and let them sit overnight. My daughter begs me to make these and often eats them as a super healthy afternoon snack!

Chewy no bake granola bars

Chewy, No Bake Granola Bars

These are super delicious and a great way to get fiber in!

Anytime chia oats

Anytime Chia Oats

The same as above, but they do not need to sit out overnight.  Just throw the ingredients into a blender. It makes a textured banana oat chia pudding.

chocolate peanut butter chia pudding

Chocolate Peanut Butter Chia Pudding

A great and healthy way to satisfy those chocolate cravings!

Green smoothie

My Everyday Green Smoothie

Sometimes I add chia, sometimes I don’t.  This is a GREAT go-to green smoothie!

peanut butter banana chia seed roll up

Peanut Butter Banana Chia Seed Roll Up

These make a good after school snack.  It gets those Omega’s into your kids.

chocolate almond chia oats/ apple dip

Chocolate Almond Chia Oats / Apple Dip

Another favorite after school snack.  My 9 year old daughter likes to whip this up all by herself.

blueberry banana chia oat smoothie

Blueberry Banana Chia Oat Smoothie

Super filling and full of antioxidants!

strawberry banana breakfast chia oats

Strawberry Banana Breakfast Chia Oats

This is one of my favorite ways to eat Chia Oats.

ziplock smoothie freezer packs

Ziplock Smoothie Freezer Packs

I often put a spoonful of chia seeds into our smoothies made from these Ziplock Freezer Packs.

Rips big bowl for breakfast

Rips Big Bowl For Breakfast

I love to sprinkle chia seeds on our cold breakfast cereal.  This one is a fav around here.

orange almond polenta cake with strawberries

Orange Almond Polenta Cake With Strawberries

This cake is super refreshing, and uses what is called a “Chia egg.”  A chia egg is an egg substitute.  Great for vegans or if you just happen to run out of eggs!


GT's chia kombucha

GT’s Chia Kombucha

I LOVE these drinks.  Kombucha is fermented and great for your gut.  It has a bit of “fizz” which makes me feel like I am drinking a soda.  These Kombucha’s with chia are filling & make a great snack.  Buy them at your local health food store.


How To Make A Chia Egg Substitute

1 Tbls Chia to 3 Tbls water–mix and let sit until a gel like consistency, about 10 minutes.


One of the most common ways to eat chia is to first soak the seeds.  They can very rapidly absorb a large amount of liquid- between 9-12 times their value, in under 10 minutes.

Basic Chia Gel

To make a basic chia gel, simply add 1/3 cup of seeds (2oz) to 2 cups of water.  Stir the mixture well, to avoid clumping, then leave it in your fridge, in a sealed mason jar.  This will yield around 17 oz of chia gel.  You can begin to eat the gel almost immediately if you like.  Just 10 minutes is enough time for the get to be formed.  More of the nutrients will be easily accessible after a few hours however, so many people alike to make up a batch like this and leave it in the fridge.  It will stay good for about three weeks.  You will have ready-made gel whenever you need it.  You can add to smoothies, mix it with salad dressings, puddings or granola, or simply take it by the spoonful.


You can buy Chia seeds at Trader Joes, health food stores, and many grocery stores in the health food section.  You can also click here to order them from Amazon.  Amazon has a great deal, and I will get a small percentage of your purchase if you use this link!


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  • Karen Coleman
    February 26, 2013 at 2:35 pm

    Amy, you are my absolute favorite to follow on Pinterest! Lo♥e your boundless creativity and wonderful heathy suggestions! The only thing better would be if you lived next door! Thank you for all of your inspiring and thoughtful posts. You are just wonderful 🙂

    • Amy Bowman
      March 11, 2013 at 12:26 am

      what a sweet comment! thank you for letting me know…so encouraging!

  • peggy
    February 7, 2013 at 3:24 am

    thanks. how much do you eat per day to get the benefits? I tried them today, and I put a couple of table spoons with a banana and peanut butter. they didn’t really taste, were more of texture. But how much do I need to eat to get all the benefits? I already said it ,but you know…. thanks so much, and for your blog too.

    • Amy Bowman
      March 11, 2013 at 12:25 am

      just a couple tablespoons a day. If you have too much, they could cause constipation issues. I’d say no more than 1/4 a cup.

  • Kate@StillRoomToGrow
    January 25, 2013 at 4:23 am

    I have heard these are very healthy and i would like to incorporate them more in my diet, thanks for putting this together.

  • April
    January 8, 2013 at 2:17 am

    Thanks for posting this! I recently learned of the many benefits to chia seeds, can’t wait to try in my green juice and peanut butter now!

  • DebDoo
    January 8, 2013 at 1:17 am

    I am so excited about these recipes! My daughter & I made overnight oatmeal just last night & we loved it! I was a bit worried about eating the chia seeds but I couldn’t even tell they were in there!
    I only purchased 2 ounces at my natural food store because I was so unsure of them. Now I’ll be getting more, but i think I will be getting them from Amazon. So much cheaper!
    Thank you!

  • rebecca w.
    January 7, 2013 at 5:58 pm

    Love it! Thanks for all the great ideas, cousin! You are so quick too!

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