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5 Chia Seeds Recipes for Weight Loss

Medically reviewed and edited by Dina Whiteaker, APRN

The chia seed — often referred to as a “superfood” — is a versatile ingredient that’s packed with nutrients and offers various other wellness benefits.

You can add chia seeds to almost any recipe to enhance its nutritional value, from breakfasts to lunches, and even desserts.

In this article, we’ve curated a list of five delicious chia seeds recipes for you to try. Read on to discover how to make them and how you can incorporate chia seeds into more of your meals.

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What are Chia Seeds?

Chia seeds are tiny, black and white pips from the Salvia hispanica plant — a member of the mint family — that’s native to Mexico and Guatemala.

They were a staple in the diet of ancient Aztecs and Mayans, believed to provide sustainable energy and various other health and nutritional benefits. Here are some of the noteworthy characteristics of chia seeds:

• Nutrient-rich: Chia seeds are a rich source of healthy fats like omega-3 fatty acids — particularly alpha-linolenic acid (ALA) — which are important for heart health. They're also high in antioxidants, minerals, and vitamins.

• High in dietary fiber: One of the most significant benefits of chia seeds is their high fiber content. Fiber aids in digestion, helps in maintaining a healthy gut, and can be beneficial for weight loss, as it keeps you feeling full for longer.

• Source of protein: Chia seeds are a good source of protein, especially for people who eat little or no animal products. The protein in chia seeds can help build muscle, repair tissue, and regulate appetite.

• Promote weight loss: Chia seeds' fiber and protein content can help reduce appetite and food intake to aid weight loss. The soluble fiber absorbs large amounts of water and expands in the stomach, which may increase fullness and slow the absorption of food.

• Improves heart health: Chia seeds can improve certain blood markers, which may reduce the risk of heart disease and type 2 diabetes. Their high omega-3 content can also reduce inflammation and decrease the risk of arrhythmias.

• Promotes healthy bones: They are high in several nutrients that are important for bone health, including calcium, phosphorus, magnesium, and protein.

• Blood sugar control: Consuming chia seeds can improve insulin sensitivity and blood sugar control, stabilizing blood sugar levels after meals.

5 Chia Seed Recipes for Weight Loss

Chia pudding

Ingredients

3 tablespoons chia seeds

1 cup unsweetened almond or coconut milk (or any plant-based milk of your choice)

½ teaspoon pure vanilla extract

1 tablespoon maple syrup or honey (optional, for sweetness)

A pinch of sea salt

Fresh fruits (such as berries, sliced banana, or kiwi), for topping

A sprinkle of cinnamon or cocoa powder (optional)

Method

1. In a mixing bowl, combine chia seeds, milk, vanilla extract, and a pinch of sea salt. If you like your pudding a bit sweeter, add a tablespoon of maple syrup or honey. Whisk it well to ensure the chia seeds are evenly distributed.

2. Cover the bowl with a lid or plastic wrap and refrigerate for at least 4 hours, preferably overnight. The chia seeds will absorb the liquid and swell up, creating a pudding-like consistency.

3. Once the pudding has set, give it a good stir to break up any clumps. If it's too thick, you can add a little more milk to reach your desired consistency.

4. Serve the pudding in individual bowls or glasses. Top with your choice of fresh fruits, like berries, banana slices, or kiwi.

5. For an extra touch of flavor, sprinkle some cinnamon or a bit of cocoa powder on top.

Fruit and nut salad with chia seeds

Ingredients

2 cups mixed fresh fruits (like strawberries, blueberries, apple, and orange slices)

¼ cup mixed nuts (such as almonds, walnuts, and pecans), roughly chopped

2 tablespoons chia seeds

A handful of fresh mint leaves, finely chopped

2 tablespoons of lemon or lime juice

1 tablespoon honey or maple syrup (optional, for added sweetness)

A pinch of ground cinnamon (optional)

Method

1. Wash all the fruits thoroughly before preparing them. Slice strawberries, peel and chop the apple, and segment the orange. Then, combine all the fruits in a large salad bowl.

2. In a dry skillet over medium heat, lightly toast the nuts until they’re fragrant and slightly golden. Once toasted, let them cool before adding them to the salad bowl.

3. Sprinkle the chia seeds over the fruits and nuts and add the finely chopped mint leaves for a refreshing flavor. If you like a bit of sweetness, drizzle honey or maple syrup over the salad.

4. Squeeze fresh lemon juice over the salad and toss to mix everything well.

5. Serve the salad in individual bowls or as a side. For an extra touch of flavor, sprinkle a pinch of ground cinnamon over each serving.

Chia seed juice

Ingredients

2 tablespoons chia seeds

2 cups of your favorite juice

Juice of 1 lime or lemon

Fresh mint leaves

Ice cubes (optional)

Slices of cucumber or citrus fruits like lime, lemon, or orange (optional, for garnish)

Method

1. In a small bowl, soak the chia seeds in ½ cup of water for about 30 minutes to an hour. They will swell up and take on a gel-like consistency.

2. Choose a juice that you enjoy. Freshly squeezed orange, apple, or even a mix of carrot and ginger juice usually works well, too. If you're using store-bought juice, make sure it's 100% natural and free from added sugars.

3. In a large pitcher, combine the soaked chia seeds and the juice. Stir well to ensure the chia seeds are evenly distributed.

4. Squeeze in the lime or lemon juice for a tangy twist. This not only adds a refreshing taste, but also enhances the nutritional value.

5. If using, add ice cubes to the pitcher or individual glasses. Garnish with fresh mint leaves and slices of cucumber or citrus fruits for extra zest and an elegant touch.

Chia seed smoothie

Ingredients

1 tablespoon chia seeds

1 cup unsweetened almond milk (or any other plant-based milk)

½ banana, frozen

½ cup mixed berries (like blueberries, strawberries, and raspberries)

¼ cup Greek yogurt (optional)

A handful of spinach or kale (optional)

1 teaspoon honey or maple syrup (optional, for sweetness)

Ice cubes (optional, for a thicker smoothie)

Method

1. In a small bowl, soak the chia seeds in 3 tablespoons of water for about 10 minutes. They will swell up and form a gel-like consistency.

2. In a blender, combine the soaked chia seeds, almond milk, frozen banana, mixed berries, and Greek yogurt. If you're using spinach or kale, add it in as well.

3. Add a teaspoon of honey or maple syrup if you prefer your smoothie a bit sweeter. Sprinkle in a pinch of cinnamon for an aromatic flavor.

4. Blend everything until smooth. If the smoothie is too thick, add more milk to reach your desired consistency.

5. Pour the smoothie into a glass and enjoy it right away.

6. You can garnish with a few extra chia seeds or a sprinkle of cinnamon on top.

Chia seed oatmeal

Ingredients

⅓ cup rolled oats

1 tablespoon chia seeds

1 cup unsweetened almond milk (or any plant-based milk of your choice)

½ teaspoon vanilla extract

½ apple, diced (for natural sweetness and crunch)

A pinch of cinnamon (for flavor)

1 teaspoon honey or maple syrup (optional, for added sweetness)

A handful of your favorite nuts or seeds (like walnuts, almonds, or pumpkin seeds)

Fresh berries or banana slices, for topping

Method

1. In a saucepan, mix the rolled oats and chia seeds.

2. Pour in the almond milk and stir well. Cook over medium heat until the mixture starts to simmer.

3. Reduce the heat and continue to cook, stirring occasionally, until the oats are soft and the mixture has thickened. This usually takes about 5 to 10 minutes.

4. Add the vanilla extract, diced apple, and a pinch of cinnamon. Stir well. If you prefer your oatmeal a bit sweeter, add a teaspoon of honey or maple syrup.

5. Once the oatmeal is cooked to your liking, remove it from heat. Let it sit for a minute to thicken up a bit more.

6. Spoon the oatmeal mixture into a bowl. Top with fresh berries, banana slices, and a handful of nuts or seeds for added texture and nutrients.

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Where Can You Find Similar Recipes and Learn More About Healthy Eating Habits?

If you’re looking for more chia seed recipes or information that can help you maintain a healthy weight, LifeMD has got you covered.

With LifeMD’s Weight Management Program, you can have access to a team of medical professionals who can provide guidance on healthy eating habits and weight management medications — all from the comfort of your home.

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight and take control of your health today.

Dina Whiteaker, APRN

Dina earned her MSN from the University of Nebraska Medical Center before becoming a Family Nurse Practitioner. She has 10ᐩ years of telemedicine experience. Dina is board certified and is a member of the American Academy of Nurse Practitioners.

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