Improve Your Fiber, Protein, and Fat Game With One Food: Chia Seeds

Mayans and Aztecs were big fans of chia seeds; they felt that they could boost their energy levels, improve their stamina, and bolster their strength. In fact, in Mayan, chia means “strength.” Centuries on, and chia seeds are once again being hailed for their potential health benefits, and also their versatility and nutty taste. In 2023, the chia seed market was valued at $203 million, and by 2033, it’s predicted to surge to more than $390 million. But can chia seeds really give us strength and energy? It turns out, the Mesoamericans might have been on to something.

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What are chia seeds?

Chia seeds are tiny, oval-shaped seeds derived from the Salvia hispanica plant, which is a member of the mint family. They are native to Central and South America, where they have been consumed for centuries. Chia fresca, for example, is a lemonade with added chia seeds—the drink’s origins trace back to Mexico and Central America. 

Chia seeds are a particularly popular pudding ingredient (as you’ll see in our vegan recipe list below!), but due to their neutral, slightly nutty flavor, they can easily be added to both sweet and savory dishes. In fact, their ability to absorb flavor makes them an incredibly versatile ingredient.

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What are the benefits of chia seeds?

Chia seeds are packed with nutrients. These tiny powerhouses are especially rich in fiber and omega-3 fatty acids. “More than 80 percent of the carb content of chia seeds is in the form of fiber,” Healthline explains. “A single ounce of chia seeds boasts 9.7 grams of fiber, which is a significant portion of the Daily Value (DV) of 28 grams per day.” And when it comes to heart-healthy fats, “60 percent of the fats in chia seeds consist of the omega-3 alpha-linolenic acid, while about 20 percent consist of omega-6 fatty acids,” Healthline notes. 

In addition to fiber and omega-3 fatty acids, chia seeds are also a good source of protein (about five grams per ounce), vitamins (such as B vitamins), and minerals (including calcium, phosphorus, and magnesium), all of which may help to boost energy levels.

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But that’s not all. Because of their ability to effectively absorb water, forming a gel-like substance, chia seeds can help with hydration, too (which makes them a popular choice with athletes). They’re also a good source of antioxidants, which are compounds that may help tackle harmful oxidative stress in the body.

In December 2023, research from Oregon State University suggested that chia seeds could even play a role in the future of medicine. The study found more than 2,700 genes in chia seeds may create small, health-boosting particles when digested, which could help tackle issues like diabetes and high blood pressure.

How to cook with chia seeds: 8 vegan recipes

Inspired to eat more chia seeds? Check out the delicious vegan recipes below. We hope you’re in the mood for pudding!

1 Banana Tahini Chia Pudding 

This nutty, nourishing breakfast pudding offers a delicious balance of bitter and sweet flavors. Prepare it the night before for a satisfying morning treat with berries and coconut flakes.
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2Protein Pancakes With Spinach and Chia

Elevate your breakfast with these vegan pancakes, which feature iron-rich spinach and chia seeds. They’re especially tasty when topped with nut butter, vegan whipped cream, and fresh strawberries.
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3 Healthy Chocolate Hazelnut Chia Pudding

This breakfast treat is rich in protein, omega-3s, and plenty of flavor. Enhanced by hazelnuts and dairy-free chocolate hazelnut butter, it’s decadent, nutritious, and indulgent.
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4 Healthy Strawberry Chia Oat Bites

Mashed bananas, applesauce, and strawberries bring plenty of nutrition and sweet flavor to these tasty oat-based snacks. For a bit of extra indulgence, we suggest dipping them in dark chocolate.
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Emani Corcran

5Mango Milk Chia Seed Pudding

For a nutritious and tasty start to the day, check out this creamy, tropical pudding, which blends mangoes with coconut milk, maple syrup, vanilla, and chia seeds. Don’t fancy it in the morning? It’s a great choice for dessert, too.
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Blissful Basil

6 Healthy Strawberry-Mango Chia Pudding

This fruity treat combines almond milk, chia seeds, maple syrup, vanilla, strawberries, mango, and dates for a convenient, nutrient-packed breakfast. It’s ideal for meal preppers, as it can be prepared in one go at the beginning of the week.
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Murdoch Books

7Superfood PB+J Açaí Bowl With Berry-Chia Jam

This nutrient-packed bowl, which makes for the perfect breakfast or midday snack, features frozen açaí, raw granola, and a delightful berry-chia jam. Make sure to top with cacao nibs and extra peanut butter.
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 Amy Angelo

8Brownie Batter Chia Pudding

This quick and easy dessert tastes just like brownie batter. Experiment with toppings like crunchy peanut butter, shredded coconut, or toasted pecans for extra flavor and crunch.
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