Tossing some chia seeds into whatever you’re eating is a wonderful way to boost the nutritional value of your meals. The seeds are tiny and have virtually no flavor, but they’re brimming with nutrients! So, you can simply add chia seeds to your meals to gain numerous health benefits, without altering the flavor of your favorite foods.

They require no preparation, are eaten raw, and are the perfect accompaniment to any meal. A great way to help your family improve their diets is to keep a bag of chia seeds on the kitchen table so they’re always reminded to just add chia!


Add it to your morning cereal.

Whether you like bran flakes, oatmeal, or granola, simply add 2 tablespoons of whole chia seeds to your favorite breakfast cereal, and you’ll benefit from the added energy you’ll get throughout the day.


Stir it into yogurt.

Yogurt is a tasty snack any time of day. Whether you enjoy probiotic yogurt (with live cultures) or you go for more of a sugar-loaded, less-healthy yogurt option, by adding whole chia seeds to this delicious snack, you can be sure you’re hitting your omega-3, fiber, and protein requirements for the day. Yogurt is a great way to get chia into your day.


Sneak it into your sandwiches.

Who doesn’t love the convenience of a sandwich for lunch? With so many combinations, you can enjoy a mix of salads, meats, spreads, or just plain jelly. Whatever you choose to put between your favorite slices of bread or in a wrap, simply sprinkle some whole chia seeds over your creation to add valuable nutrients to your lunchtime favorite.


Eat it straight up.

If you enjoy the crunch of chia, simply eat the seeds as they are! Store the seeds in a small canister, and you can bring them anywhere. Then, when you feel the need, munch away to get extra energy and nutrition. Eating whole chia seeds is a great way to stay energized on long runs or hikes, or while doing any type of exercise where you need to keep your energy levels up.

If you eat the seeds as they are, make sure to drink a glass of water either before or after. Chia seeds absorb liquid and if no water is available, they’ll absorb your stomach juices, which can lead to a stomachache.


Toss it over salads.

Sometimes a simple salad is all you have time for at lunch or dinner, so load your salads with extra nutrients, sprinkle some whole chia seeds over them. Try ditching the chicken or beef you usually add to your salads, and get your protein fix from chia, which has all the essential amino acids, making it a complete protein — a rare find in the plant world!


Mix it into your favorite dips.

Dips are a delicious snack to enjoy anytime, whether you serve them with chips, carrot sticks, or celery. When you add chia seeds to your dips, you can lessen the guilt by knowing that you’re adding healthy fats, a complete protein, and much needed fiber. Some of our favorites to add chia to are guacamole, hummus, salsa, sour cream, and nut butters.

To add chia to any of your favorite dips, simply make some chia gel by mixing six parts water with one part whole chia seeds, and let them sit for ten minutes, stirring occasionally. Then add the chia gel to your favorite dip.


Stir it into water or juice.

If you’re in a real rush, simply add some whole chia seeds to a glass of water or juice, stir well, and drink fast before it thickens up and becomes a chia gel. If you’re the type of person who thrives on healthy habits, drinking back a shot of chia water every morning is a fantastic routine to get into without adding any extra calories to your day!


Mix it into salad dressing.

Dressing a salad can turn boring greens into mouthwatering meals. To make a simple but delicious salad dressing, try mixing 6 tablespoons olive oil, 2 tablespoon balsamic vinegar, 1/2 teaspoon mustard, 1/2 teaspoon honey, and 1 teaspoon milled chia seeds. Mix well and pour over salad leaves to turn your everyday salads into delicious meals full of essential nutrients.


Add it to soups.

A hot bowl of soup made with fresh vegetables is the ultimate healthy lunch, and chia seeds are the perfect addition. Not only do they thicken any soup recipe, but they add quality protein and healthy fats to the already nutritious bowl of blended or chunky vegetables.

To add chia seeds to soups, mix whole chia seeds with six parts water and leave it to sit for ten minutes to form a gel. Then stir this gel into the soup. Or easier still, use milled chia seeds, and you can stir them right into the soup and thicken it up.


Sprinkle it on peanut butter and banana toast.

A delicious and quick way to get the benefit of chia into your diet is to spread some peanut butter over a slice of whole-grain toast, add sliced banana, and drizzle with honey. Then sprinkle some whole chia seeds over everything. This simple recipe is a great breakfast to set you up for the day or as an anytime snack to enjoy when you need energy!