Vegan Recipes with Chia Seeds

By Barrie Rogers, Debbie Dooly

Vegans don’t eat fish, but chia can provide much-needed omega-3 fatty acids that are essential for heart health, memory, and many other body functions. Chia is among the best sources of plant-based omega-3s in the world, so it’s perfect for people who don’t eat fish. Chia is also a complete protein, meaning that it has all nine essential amino acids that are required for building and repairing body cells.

Vegan Vanilla Chia Seed Pudding

[Credit: ©iStockphoto.com/StephanieFrey]

Credit: ©iStockphoto.com/StephanieFrey

Preparation time: 1 hour 15 minutes

Yield: 8 servings

8 cups vanilla-flavored almond milk

4 teaspoons vanilla extract

4 tablespoons pure maple syrup

1-1/2 cups whole chia seeds

1 tablespoon shredded coconut

1/4 cup goji berries

1/4 cup blueberries

  1. In a blender, add the almond milk, vanilla, and maple syrup and blend.

  2. Set the blender to a very low setting, add the chia, and blend.

  3. Transfer the mixture to a bowl and give it a stir.

  4. Let sit for 5 minutes and stir again.

  5. Let sit for 5 more minutes and stir again.

  6. Add the coconut and stir.

  7. Add the goji berries and blueberries and stir.

  8. Pour the mixture into a container, such as a small glass jar, and place in the refrigerator for at least 4 hours or overnight.

Per serving: Calories 276 (From Fat 114); Fat 13g (Saturated 1g); Cholesterol 0mg; Sodium 162mg; Carbohydrate 35g (Dietary Fiber 12g); Protein 7g.

Try adding cinnamon or ginger instead of vanilla. If you’re not a fan of coconut, use orange or lemon peel. And change up the berries with whichever berries you like best.

Vegan Chia Coconut Bread

Preparation time: 20 minutes

Cook time: 50 minutes

Yield: 8 servings

1 tablespoon milled chia seeds

3 tablespoons water

2 cups flour

1 cup unrefined sugar

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3 ripe bananas, mashed

1/2 cup refrigerated coconut milk

1/2 cup unrefined virgin coconut oil

1 teaspoon vanilla extract

1/2 cup unsweetened shredded coconut

1 teaspoon whole chia seeds

  1. In a large bowl, add the milled chia seeds and water and stir. Let sit for approximately 15 minutes.

  2. Preheat the oven to 350 degrees F.

  3. In a large bowl, sift the flour; add the sugar, baking powder, baking soda, and salt and mix well.

  4. Add the bananas, coconut milk, coconut oil, and vanilla extract to the bowl of milled chia and water and combine all the ingredients together.

  5. Create a well in the dry ingredients, and pour the wet ingredients in the center. Mix until all the ingredients are well combined.

  6. Add the coconut to the mixture and combine again.

  7. Pour the mixture into a greased loaf pan.

  8. Sprinkle the whole chia seeds on top of the mixture.

  9. Bake for 50 minutes or until a knife sliced into the center comes out clean.

Per serving: Calories 416 (From Fat 160); Fat 18g (Saturated 15g); Cholesterol 0mg; Sodium 278mg; Carbohydrate 60g (Dietary Fiber 3g); Protein 4g.

Vegan Salad and Chia Dressing

Preparation time: 30 minutes

Yield: 2 servings

1 medium zucchini, spiraled

2 large carrots, shredded

1 red bell pepper, thinly sliced

1 cup thinly sliced red cabbage

3/4 cup baked tofu (whatever flavor you like)

3 green onions, thinly sliced

1 tablespoon whole chia seeds

1 teaspoon sesame seeds

Chia Dressing (see the following recipe)

  1. In a large bowl, combined the zucchini, carrots, bell pepper, and cabbage, and toss with your hands.

  2. Top with the tofu, onions, chia seeds, and sesame seeds.

  3. Divide between two plates, and divide the Chia Dressing between the two plates.

Chia Dressing

1 tablespoon milled chia seeds

3 tablespoons coconut milk

1/2 tablespoon nutritional yeast

1/2 tablespoon fresh lemon juice

1/4 teaspoon crushed garlic

1/4 teaspoon chili powder

Pinch of sea salt

  1. In a blender, combine all the ingredients and blend on high until smooth.

  2. Refrigerate for 10 minutes before serving to thicken the dressing.

Per serving: Calories 371 (From Fat 166); Fat 18g (Saturated 6g); Cholesterol 0mg; Sodium 512mg; Carbohydrate 28g (Dietary Fiber 11g); Protein 26g.