5 Ways to Use Chia Seeds in Your Recipes & Boost Your Protein

When you think of chia seeds, do you hear that song in your head, “Ch-ch-ch-chia…”? What we know now about chia seeds has come a long way from that commercial. In fact, they are one of the most nutrient-dense superfoods in the world. But did you know they do all of these things? 

  • Improve digestion
  • Help with weight loss
  • Boost to your daily fiber intake
  • Provide a ton of protein
  • Improve gut bacteria
  • Curb hunger pangs
  • Maintain a steady blood sugar level
  • Boost your body's fat-burning ability
  • Give you the right kind of fats
  • Improve heart health

So, you know all the good things chia seeds do for you, but do you know how to use them in your recipes? Don't worry, I'll show you how you can use those chia seeds in no time with these recipes.

Yogurt Parfait


1 tablespoon chia seeds

3 tablespoons unsweetened coconut or almond milk

1/2  cup Greek yogurt 

2 tablespoons granola (avoid store-bought granolas

1 tablespoon 100% pure maple syrup 

1 tablespoon of blueberries

2-3 sliced strawberries


Soak chia seeds in almond or coconut milk. The seeds soak up the liquid and puff up. Combine the granola, maple syrup, and berries in a bowl. Take a mason jar, start by adding the chia seeds. Next, add half of the yogurt, top it with the fruit-granola mixture. Add leftover yogurt to the top layer. Cover and refrigerate overnight. You are all set for a healthy nourishing breakfast the next day. 

Chia Salad Dressing


1 cup squeezed orange juice (fresh)

1.5 tablespoons squeezed lime juice (fresh)

1 tablespoon extra virgin olive oil

1/2 tablespoon chopped chipotle chiles 

1 teaspoon raw honey

1/2 tablespoon chia seeds

1 clove garlic, minced

1/4 teaspoon ground cumin

1/4 teaspoon sea salt


Whisk all the ingredients together. Cover and chill for at least ten minutes. If not using immediately, store in the refrigerator and use within two days.

Cacao-Chia Pudding


Makes 2-4 servings

3/4 cup chia seeds

2 cups unsweetened coconut or almond milk 

1-2 scoops of Cacao Bliss or 2-4 teaspoons raw cacao powder

1 teaspoon 100% pure maple syrup 

1 teaspoon pure vanilla extract

1/4 teaspoon cinnamon

1-2 servings of Stevia according to package (choose natural Stevia)


Mix all ingredients together in mason jars and let chill in the refrigerator for 50 minutes, or overnight is even better! The chia seeds will swell and absorb the milk, turning it into a pudding.

Note: For a very creamy pudding, blend all ingredients in a blender and chill in the refrigerator for 30 minutes or overnight.

Bonus: For another version of a creamy, overnight chia pudding, watch this:

Chia Berry Jam


2 cups fresh strawberries (if using frozen, defrost)

1 cup fresh raspberries

3 tablespoons raw honey

5-6 tablespoons chia seeds 

Juice of 1 lime or lemon


Add all ingredients in a blender and pulse until combined. Pour berry mixture into a saucepan and cook over medium heat for 10-15 minutes, stirring occasionally. Let cool. Spoon into a jar and enjoy! Store in the refrigerator for up to two weeks.

Bonus Tip! Did you know you can use chia seeds as an egg substitute?

Egg Substitute

1 tablespoon ground chia seeds

3 tablespoons water


Combine both ingredients in a bowl and whisk well. Allow it to sit for fifteen minutes in the refrigerator before using in recipes. Use this recipe as a substitute for one egg.

Note: Chia gel substitute works well in recipes that do not need rising.

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Yours in health and happiness,


P.S. Feel free to share this with your chia seed loving friends, and please comment below! What is your favorite way to use chia seeds?