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Cooking With Chia: 5 Recipes Using The Mighty Chia Seed

Put that bag of chia seeds to use! These five recipes take the nutritional power of chia seeds and couple it with some delicious, low-carb flavor.

Lately, there's been a lot of buzz about the compact nutritional powerhouse that is the chia seed?and for good reason! Chia seeds are the richest whole-food source of Omega-3 fatty acids that doesn't come out of the water. Omega-3s support healthy brain function and promote healthy skin, hair, and nails.

Chia seeds are also high in protein, fiber, and antioxidants. They're also loaded with calcium, potassium, and vitamin B. These tiny nutrition bombs also help keep you hydrated. When saturated, they absorb a whopping 10 times their weight in water and transform into a gel-like substance. Their unique combination of soluble and insoluble fibers helps keep you feeling full and supports balanced blood-sugar levels.

Convinced? Here are five easy recipes to incorporate chia seeds into your diet. Behold the power of chia!

Chocolate Chia Protein Pancake

These pancakes are dense, hearty, and full of chocolaty goodness. They're great as a post-workout meal or as a filling breakfast before an intense morning workout!

  • 1 scoop chocolate whey protein powder
  • 1/2 cup oats
  • 1 tbsp cocoa powder
  • 1 tbsp chia seeds
  • 1 tbsp flaxseeds
  • 2 tbsp pumpkin puree
  • 1/4 cup almond milk
  • 4 egg whites
  • 1 tsp Stevia
  1. Blend all ingredients.
  2. In a greased, pre-heated pan, pour batter into small circles.
  3. Cook for two minutes each side or until lightly browned.
  4. Top with berries and sugar-free maple syrup. If you're feeling indulgent, smear with your favorite nut butter!
Nutrition Facts
Recipe yields 2 servings
Amount per serving
Calories 206
Total Fat 4.5 g
Total Carb 19 g
Protein 25 g

Chocolate Chia Protein Pancake PDF (105 KB)

Chocolate Cherry Bomb

There are those times when ice cream is the only dessert that sounds satisfying This frozen treat is just as good (if not better) than the real thing!

  • 1 frozen banana
  • 1/2 cup frozen dark cherries
  • 1 scoop chocolate whey
  • 1/3 cup almond milk
  • 1 tbsp chia seeds
  • 1 tbsp cocoa powder
  • Dash of cinnamon
  1. Put all ingredients in a blender.
  2. Let ingredients sit in the blender for 5 minutes so the chia seeds can begin to gel and thicken.
  3. Blend until you reach a thick, ice cream-like consistency.
Nutrition Facts
Recipe yields 1 serving
Amount per serving
Calories 257
Total Fat 4 g
Total Carb 31 g
Protein 28 g

Chocolate Cherry Bomb PDF (59 KB)

Overnight Chia Oats

Old-fashioned oats are a breakfast staple for most fit-minded people. This slow-digesting, fiber-rich carb is perfect for the morning meal. This no-cook recipe is perfect for those rushed mornings. When you combine the power of chia seeds with protein-rich Greek yogurt, you get one filling and nutritionally-dense breakfast!

  • 1/3 cup old fashioned rolled oats (not steel cut or instant)
  • 1/4 cup Greek yogurt
  • 1/2 cup unsweetened almond milk
  • 2 tsp chia seeds
  • 1 tsp Stevia and a dash of cinnamon
  • 1/4 cup blueberries
  1. Add all ingredients except the blueberries to a jar or container with a lid (I use my magic bullet cup and lid).
  2. Put lid on top and shake well.
  3. Remove lid and add blueberries.
  4. Replace lid and pop container in the fridge. Leave it overnight.
  5. Eat chilled the next morning.
Nutrition Facts
Recipe yields 1 serving
Amount per serving
Calories 239
Total Fat 8 g
Total Carb 32 g
Protein 12 g

Overnight Chia Oats PDF (62 KB)

Green Chia Protein Smoothie

My go-to protein shake almost always consists of a big handful of spinach, blueberries, and flaxseed. For this recipe, I replaced the flaxseed with chia seeds and swapped the blueberries for a banana! The banana and chia seeds add a thick consistency to this green goodness.

  • 1 scoop vanilla whey protein powder
  • 1 tbsp chia seeds
  • 1 cup spinach
  • 1/2 cup unsweetened almond milk
  • 1/2 frozen banana
  • 1 tsp Stevia and a dash of cinnamon
  1. Add all ingredients to a blender.
  2. Blend and enjoy!
Nutrition Facts
Recipe yields 1 serving
Amount per serving
Calories 246
Total Fat 6 g
Total Carb 21 g
Protein 29 g

Green Chia Protein Smoothie PDF (57 KB)

No-Bake Chocolate Chia Peanut Butter Balls

I know I am not the only one who gets the occasional craving for that amazing combo of chocolate and peanut butter. These little gems are guilt-free, rich, and satisfying!

  • 1/4 cup Stevia
  • 1/4 cup Stevia brown sugar blend
  • 1/4 cup peanut butter, almond butter, or PB2
  • 2 tbsp cocoa powder
  • 1/2 tsp vanilla extract
  • 1 tbsp chia seeds
  • Small handful of dark chocolate chips or carob chips
  • 2 tbsp oat flour
  1. Mix all ingredients in a bowl.
  2. Form mixture into small, golf-ball sized balls.
  3. Put balls on a plate, cover, and put in the fridge.
Nutrition Facts
Serving Size (2 balls)
Amount per serving
Calories 255
Total Fat 7 g
Total Carb 42 g
Protein 12 g

No-Bake Chocolate Chia Peanut Butter Balls PDF (72 KB)

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