Cooking with Chia Seeds

Kim Campbell

Chia seeds are a fun and delicious addition to many foods.  They have many of the same properties as flax seeds, but you do not need to grind them to get the benefits. They can be used as an egg replacer, gelatin, and a thickener.  And, they are so good for you!  Don’t forget to store all of your  nuts and seeds in the refrigerator since they contain natural oils that will stay fresh longer when cool.

How do I use them?


¼ cup chia seeds

1 cup plant-based milk

¼ cup fruit or

Optional: 2-3 tablespoons unsweetened cocoa powder with 2 tablespoons maple syrup


1 pound fruit (cooked)

2-3 tablespoons maple syrup (sweeten as needed)

¼ cup chia seeds

Egg Replacer

1 egg = 1 tablespoon chia seeds + 3 tablespoons water.  Allow to thicken.

Additional ideas

Use chia seeds to thicken gravies, sauces, smoothies, and dressings.  Add them to veggie burgers, veggie balls, and veggie loaf recipes for a thicker and firmer texture.  Sprinkle them on hot and cold cereals, plant-based yogurts, and even salads.

Why are they healthy?

They are loaded with fiber, protein, vitamins, minerals, and omega-3 fatty acids.  Flax seeds are also a healthy option, containing similar rich nutrients that are found in chia seeds.  Check out what Dr. Michael Greger says about flax vs. chia seeds.

Where can I find them?

Chia seeds can usually be found in most traditional grocery stores, Trader Joe’s, Sprouts, and Whole Foods.  They come in black and white varieties which are very similar in nutrient content.  


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