Chia seeds in a glass container with a wooden spoon

Health benefits of chia seeds and easy ways to include them in your meals.

Chia seeds are tiny wonders! They are nutrient-dense and can even aid in weight loss. This article discusses what makes chia seeds so healthy and offers easy ways to include them in your meals.

Health benefits of chia seeds.

Highly nutritious.

Chia seeds are rich in vitamin B and omega-3 fatty acids. They are also packed with fiber, protein, antioxidants, and minerals like calcium, iron, magnesium, and zinc.

They are very nutritious, especially if you consider that a single serving of chia seeds is about two tablespoons.

Can help with weight loss.

The fiber and protein in chia seeds can help you feel full between meals, making them a great addition to your meals when trying to lose weight.

May support bone health.

The calcium, phosphorus, and magnesium in chia seeds can help support healthy bones.

Can improve healthy digestion.

Because of the high fiber content, chia seeds can help prevent constipation and promote a healthy digestive tract.

Easy ways to add chia seeds for weight loss.

Chia Pudding

One of the easiest ways to add chia seeds to your diet is by making chia pudding. Simply mix chia seeds with your favorite non-dairy milk and sweetener, let it sit in the refrigerator overnight, and enjoy a delicious breakfast the next morning.


Whether you're a fruit or vegetable lover, adding chia seeds to your smoothie can give it an extra nutritional boost. Blend your favorite fruits and veggies with chia seeds, and you're ready to go.

For a GOLO-friendly option, try our Triple Berry Smoothie, which includes 2 Tbsp of chia seeds.

Salad Topping

Sprinkle some chia seeds over your salad for added texture and crunch. Chia seeds can go well with all kinds of vegetables, so feel free to experiment.

You can also make chia sprouts to add to your salads. First, put some chia seeds in water, drain, and keep them in a jar for a couple of days. Every 12 hours add water and drain it. In about 2 days, you will have little chia sprouts!

Baked Goods

When you're baking, there's no need to skip chia seeds. Just add them to your favorite muffin or bread recipe for a healthier twist.

If you are vegan or just want to try an egg substitute, use 1 tablespoon of ground chia seeds and 3 tablespoons of water per egg in your next baking recipe.

Homemade Granola

Mix chia seeds into your homemade granola recipe for a satisfying breakfast or snack. You can also sprinkle chia seeds over store-bought granola for added nutrition.

Energy Balls

For a quick snack on the go, chia seeds are a great ingredient for energy balls. Mix them with other healthy ingredients like nuts and dried fruit, roll them into balls, and enjoy.


Add chia seeds to your oatmeal for a fiber-packed breakfast. They can also help make your oatmeal creamier and more filling.

Include them in your overnight oats recipe by adding 1-2 Tbsp to thicken.


If you're a sushi fan, try adding chia seeds to your rolls for extra nutrition. You can mix the seeds with rice vinegar and spread them over the sushi rice before rolling.

You can also add chia seeds to your stir fry for a little extra protein.

Yogurt Topping

Similar to salad toppings, chia seeds can be a great addition to your yogurt as well. Just sprinkle chia seeds over your favorite flavor for added texture and nutrition.

Healthier meatballs

Use ground chia seeds instead of breadcrumbs to bind meatballs.

Chia seed flour

For a healthier twist on baked goods, try using chia seed flour instead of regular wheat flour. Chia seed flour is just ground-up chia seeds and can add extra nutrients to your favorite recipes.

Chia seed flour is rich in fiber, which aids in digestion and helps you feel full longer, potentially aiding in weight management.

If you'd like more ideas on how to use chia seeds in your healthy recipes, check out GOLO's recipes page and start adding chia seeds to your meals today. 


This article was written by the GOLO team with facts supported by the following sources:


Mayo Clinic


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