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Cooking With Chia: 5 Recipes Using The Mighty Chia Seed

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!

1
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!

Ingredients
  • 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
Directions
  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 Fat4.5 g
Total Carb19 g
Protein25 g

Chocolate Chia Protein Pancake PDF (105 KB)

2
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!

Ingredients
  • 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
Directions
  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 Fat4 g
Total Carb31 g
Protein28 g

Chocolate Cherry Bomb PDF (59 KB)

3
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!

Ingredients
  • 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
Directions
  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 Fat8 g
Total Carb32 g
Protein12 g

Overnight Chia Oats PDF (62 KB)

4
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.

Ingredients
  • 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
Directions
  1. Add all ingredients to a blender.
  2. Blend and enjoy!
Nutrition Facts
Recipe yields 1 serving
Amount per serving
Calories 246
Total Fat6 g
Total Carb21 g
Protein29 g

Green Chia Protein Smoothie PDF (57 KB)

5
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!

Ingredients
  • 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
Directions
  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 Fat7 g
Total Carb42 g
Protein12 g

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

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About The Author

Jillian has been associated with Bodybuilding.com for the past four years and has found her passion in the fitness industry.

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Comments

Showing 1 - 16 of 16 Comments

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Pirolai

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Pirolai

All of these foods look great and easy to make! thanks for this great article..

Article Rated:
Feb 4, 2013 9:43pm | report
 
candz9

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candz9

Great article! Now I can make something out of my chia other than mixing it with my oatmeal, shakes and quinoa

Feb 5, 2013 8:31am | report
 
jsarappa

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jsarappa

hi just joined , Im going to the health food store to get chia seeds and stevia, How do you like eating healthy? Do you have any suggestions for me?

Feb 18, 2013 12:31pm | report
Sarahkellyxo

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Sarahkellyxo

So awesome, can't wait to make all of these! Love articles like this :)

Feb 5, 2013 10:04am | report
 
jasielalberto

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jasielalberto

yuppp

Feb 5, 2013 12:40pm | report
jasielalberto

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jasielalberto

hell yeha.looks good

Feb 5, 2013 12:39pm | report
 
edge2edge

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edge2edge

I love Chia seeds and the nutritional benefit you get from them. Thank You so much for these recipes. I know that my family will enjoy eating them in these delicious recipes.

Article Rated:
Feb 5, 2013 1:35pm | report
 
body_sculptor

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body_sculptor

Thanks for these delicious recipies.

Feb 5, 2013 3:49pm | report
 
orb85750

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orb85750

Good to clarify in that last recipe that the stevia is the spoon-able kind, not the full-strength stuff!

Feb 8, 2013 4:37pm | report
 
KarleneJ

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KarleneJ

I just have to get some chia seeds

Feb 11, 2013 3:47pm | report
 
xucardsfan08

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xucardsfan08

Chia seeds are great. They are tasteless so you can add them to pretty much anything. Toss onto salmon for some crunch, oatmeal, smoothies, salads, chicken breasts, steams veggies, etc.

Feb 16, 2013 8:15pm | report
 
fmallon1950

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fmallon1950

I hate to ask but are you eating chia pets?

Feb 17, 2013 12:32pm | report
 
fmallon1950

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fmallon1950

to answer my own question "yes"

Feb 17, 2013 1:03pm | report
shanleef

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shanleef

Am I missing the ingredient? I don't see any green tea in the Green Tea smoothie. But I can't wait to try the oatmeal!!!

Mar 13, 2013 8:43pm | report
 
percjester

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percjester

Great article!

Mar 21, 2013 12:47pm | report
 
emweesarah

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emweesarah

Just put my chia overnight oats in the fridge, hope they turn out!

Sep 11, 2014 8:43pm | report
 
Showing 1 - 16 of 16 Comments

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