Chia seeds are a super food: They're packed with fiber, plant-based proteins and omega-3 fatty acids. Discover the benefits and how to give your recipes a quick nutritional boost with these super seeds.
Photo: Shutterstock / Adrian_am13
Do you remember those hilarious commercials for chia pets? It’s a shame we didn’t realize then just how beneficial the little seeds were beyond the adorable grassy pets. When compared to fellow super-seed, flaxseeds, chia seeds come out the winner. They are higher in fiber and protein than flaxseeds and easier to store. Unlike flaxseeds that must be ground in order to gain the nutrition benefits, chia seeds can be eaten whole and our bodies will break them down. These little seeds are stout with nutritional benefits, like helping to control high blood pressure, high cholesterol, diabetes and more. It’s time to add these super seeds to your pantry staples list and use them daily. Here are some creative suggestions to get you started.
1. Creamy Puddings
When mixed with a liquid, chia seeds have thickening power, which is perfect for puddings. The texture comes out like a tapioca pudding but one that is loaded with heart-healthy fats and fiber. If you’re looking for healthy afternoon snack or a chocolaty lunchbox treat, try this Mom- and dietitian-approved simple chocolate chia pudding recipe:
1 cup milk (cow’s milk or any milk alternative works) 2 Tablespoons whole chia seeds 1 Tablespoon cocoa powder 2 teaspoons sugar
Place all ingredients into a mason jar, cover with lid and shake vigorously for 30-seconds. Store in the refrigerator for 4 hours or overnight. Serve this pudding with chopped nuts, fresh berries or chocolate shavings. You can make any variety of chia pudding by substituting out the cocoa powder for another flavor-enhancer, like peanut butter or fruit-flavored jam.
2. Boosting Baked Goods
Chia seeds are easy to add into baked goods. In a recent study, researchers showed that chia-enhanced bread was just as tasty as plain bread, but had more protein, fiber and healthy fat. Stir 1/4 cup chia seeds into any one of these muffins worth waking up for or easy quick bread recipes for an easy nutritional boost.
3. Omega-Powered Salad Dressings
Store-bought salad dressings often use a chemical emulsifier as a thickener. If you whip up your own batch of homemade salad dressing, shake or blend in one tablespoon of chia seeds per cup of dressing to help coat your greens.
4. Satiating Yogurt
Add a punch of color and crunch to yogurt with chia seeds. Interestingly, one study found that chia-powered yogurt helped increase satiety and reduced overall food intake making these recipes for Lemon Chia Seed Parfaits or Chia Orange Yogurt a smart breakfast treat or afternoon delight.
Freezer jam recipes are popular because they take away the need to process jarred jam. Get ready, because there is something even easier: chia jam! Making chia jam also allows you to make jam when you don’t have pectin on hand. In addition, you can drastically cut back on sugar to keep your jam a fruit-filled treat, not a sugary one. Here’s the scoop on chia jams: Process 2 cups of any peak-season fruit just like you normally would when making jam, then add 2 tablespoons of chia seeds, sweeten the jam to your preference, then chill in the refrigerator for 10 minutes and it’s ready to serve. It won’t turn out quite as thick as pectin-based jams, but it’s a great alternative.
7. Smoothie Power
Smoothies are great for on-the-go breakfasts or a quick afternoon snack to fight off a sweet tooth. Blend in a teaspoon or tablespoon of chia seeds to elevate your favorite smoothie recipe, like this creamy Mango Smoothie or Strawberry-Carrot Smoothie.
8. Chia Gummies
Yes indeed, the cherished gummy candy can get an overhaul with chia seeds. Consider this dietitian-approved Tart Cherry Chia Gummy recipe for your kids next time they beg for fruit snacks. If you don’t have candy molds try a mini-muffin pan instead.
9. Crafty Cocktails
Looking for a way to sip smarter? Athletes have been charging up with chia seeds to aid in hydration and increase their omega-3 consumption. Try adding a teaspoon of chia seeds to a glass of your favorite thirst-quenching drink for quick nutritional upgrade. Kids can sip the benefits, too, by mixing a teaspoon or two into their juice or mix up a batch of this Bottoms-Up Cherry Limeade recipe with 1/4 cup chia seeds stirred in.
10. Enriched Breading
A fellow registered dietitian, Robin Plotkin weighed in about how she uses chia seeds, “Powered chia seeds are a kitchen staple at our home. I add them to anything that requires bread crumbs or a dredge, from meatballs to fish or chicken.” Yet another creative way to embrace chia seeds.
Chia seeds have come a long way from the days of Chia Pets. It’s time to give these seeds their due as a nutritional powerhouse. Add them to your pantry start using them every day in new and creative ways to boost your nutrition.
My kids love to help me make this delicious bread recipe. It's quite easy, and they enjoy the fact that they can be eating fresh bread in less than two hours! —Denise Boutin, Grand Isle, Vermont
I've tried other bread recipes, but this one is a staple in our home. I won $50 in a bake-off with a loaf that I had stored in the freezer. —Mickey Turner, Grants Pass, Oregon
Want a bread baking refresher? Check out our ultimate guide on how to bake bread and get all of your questions answered (or just get some reassurance).
I keep my freezer stocked for our harvest crew with home-baked goodies like this deliciously spicy, easy pumpkin bread recipe. —Joyce Jackson, Bridgetown, Nova Scotia (Find more easy quick bread recipes like this one!)
If you'd like to learn how to bake bread, here's a wonderful place to start. This easy white bread recipe bakes up deliciously golden brown. There's nothing like the homemade aroma wafting through my kitchen as it bakes. —Sandra Anderson, New York, New York
Whenever I pass a display of bananas in the grocery store, I can almost smell the wonderful aroma of my best banana bread recipe. It really is amazingly good! —Gert Kaiser, Kenosha, Wisconsin
A friend gave me this cornbread recipe several years ago, and it's my favorite of all I've tried. I love to serve the melt-in-your mouth cornbread hot from the oven with butter and syrup. It gets rave reviews on holidays and at potluck dinners. —Nicole Callen, Auburn, California
These fluffy rolls go perfectly with any meal. They have a delicious homemade flavor that's irresistible. I like them because they're not hard to make and they bake up nice and high. —Patricia Staudt, Marble Rock, Iowa
Cinnamon and raisins bring heartwarming flavor to this mildly sweet bread. It's ideal for an on-the-go breakfast or a quick snack before dinner. —Flo Burtnett, Gage, Oklahoma
A cousin in North Carolina gave me the recipe for these delicious honey-glazed rolls. Using my bread machine to make the dough saves me about 2 hours compared to the traditional method. The rich buttery taste of these rolls is so popular with family and friends that I usually make two batches so I have enough! —Sara Wing, Philadelphia, Pennsylvania
Of all the quick breads we had growing up, this beautiful lemon blueberry bread is the best! The citrus glaze adds a lustrous finish and locks in moisture. —Julianne Johnson, Grove City, Minnesota
When our tree branches are loaded with ripe and juicy fruit, I treat my family and friends to lots of easy pear recipes. I always receive raves and requests for this particular pear bread recipe because of the mix of fun ingredients.—Linda Patrick, Houston, Texas
I think Mom used to bake at least four of these tender loaves at once, and they never lasted long. She served the bread with every Italian meal. I love it toasted, too. —Linda Harrington, Windham, New Hampshire
Since apples and zucchini are so abundant in this area, it's only natural that the two be used together in one recipe. I really don't know the origin of this bread, but I do know it's been one of my favorites for many years. —Patti Dillingham, Scranton, Arkansas
Crackling homemade bread makes an average day extraordinary. Enjoy this beautiful crusty bread recipe as is, or stir in a few favorites like cheese, garlic, herbs and dried fruits. —Megumi Garcia, Milwaukee, Wisconsin
I got this apple quick bread recipe a long time ago and with a few changes it's become one of our favorites. Everyone who's ever tasted this apple bread has asked for the recipe! —Phyllis Herlocker, Farlington, Kansas
It's a pleasure to serve this moist cornbread to family and guests. Honey gives it a slightly sweet taste. Most people find it's difficult to eat just one piece. —Adeline Piscitelli, Sayreville, New Jersey
Anytime is the right time for a comforting slice of homemade bread. These loaves are especially nice since the crust stays so tender. This white bread recipe is my husband Nick's favorite. He makes most of the bread at our house. —Joanne Shew Chuk, St. Benedict, Saskatchewan
The dough for these rolls has a nice texture and is simple to shape. The recipe came from an old church cookbook. —Norma Harder, Weyakwin, Saskatchewan
I first received a sample of these light, wonderful angel biscuits, along with the recipe, from an elderly gentleman friend. I now bake them often as a Saturday-morning treat, served with butter and honey. They're perfect with sausage gravy, too! —Faye Hintz, Springfield, Missouri
These rolls are the lightest, most delicious ones I've ever tasted...and everyone else seems to agree. The pumpkin gives them mild flavor, moist texture and a pretty golden color. At our house, it wouldn't be the holidays without them. —Dianna Shimizu
Issaquah, Washington
Homemade bread can be time-consuming, difficult and tricky to make. But this fun-to-eat monkey bread, baked in a fluted tube pan, is easy and almost foolproof. If I'm serving it for breakfast, I add some cinnamon and drizzle it with icing. —Pat Stevens, Granbury, Texas
Apples, toasted pecans and a praline glaze make this bread perfect for a holiday celebration—or anytime. We like it better than our go-to coffee cake. —Sonja Blow, Nixa, Missouri
Many years ago, a good friend gave me her mother's recipe for this delightful bread, and I've made it ever since. It's perfect for a hearty breakfast, especially when smothered with your favorite jam. —Jane Zielinski, Rotterdam Junction, New York
After I discovered this recipe, it became a mainstay for me. I make the dough ahead of time when company is coming, and I try to keep some in the refrigerator to bake for our ranch hands. Leftover mashed potatoes are almost sure to go into these rolls. —Jeanette McKinney, Belleview, Missouri
This loaf is chock-full of blueberries—two whole cups! When you pour the vanilla sauce over the bread, it makes it moist--almost like a pudding. I suggest serving a robust cup of coffee with this delicious treat. —Sue Davis, Wausau, Wisconsin
Upgrade your basic crescent roll recipe! Here's a recipe that just couldn't be much quicker or easier and is sure to add a nice touch to any dinner. The garlic and Parmesan flavors really come through. Enjoy! —Lori Abad, East Haven, Connecticut
My dad has been a wheat farmer all his life and my state is the wheat capital, so this recipe represents my region and my family well. This bread never lasts too long at our house. —Kathy McCreary, Goddard, Kansas
I like this recipe because the orange juice gives the nut bread such a bright flavor and also makes it moist. —Barbara Roethlisberger, Shepherd, Michigan
I stumbled across this recipe while looking for something different to take to a brunch. Boy, am I glad I did! Everyone asked for the recipe and was surprised it called for only five ingredients. It's the perfect treat to bake for an informal get-together. —Traci Collins, Cheyenne, Wyoming
Mom loved to make these lightly sweet, golden rolls. They're beautiful and impressive and have a homemade taste that makes them memorable. —Bernice Morris, Marshfield, Missouri
Sweet cream biscuits were the first kind I mastered. Since the ingredients are so simple, I can scale the recipe up or down. In fact, I've actually memorized it! —Helen Nelander, Boulder Creek, California
My family loves quick breads. This one is moist and spicy. If you don't have mini loaf pans it works just as well in regular size pans. —Nancy Foust, Stoneboro, Pennsylvania
The appealing homemade yeast-bread flavor of these golden rolls is unbeatable. Soft and light, they're great alongside any entree. Folks are disappointed if I don't bring them to potluck dinners. —Carol Mead, Los Alamos, New Mexico
The tattered recipe card for this cornbread proves it's been a family favorite for years. It's my daughter's top request. —Judy Sellgren, Grand Rapids, Michigan
Homemade French bread isn’t at all difficult to make, and it’s perfect alongside Italian foods. If you’re not serving a large group, freeze one loaf to enjoy later. —Peggy Van Arsdale, Trenton, New Jersey
Pineapple and coconut give a subtle sweetness to these golden homemade rolls. If there are any leftovers, they're great for sandwiches. —Kathy Kurtz, Glendora, California
With its medley of herbs and tomatoes, this rustic bread will liven up any occasion, whether it’s a family dinner or a game-day get-together. It never lasts long! —Janet Miller, Indianapolis, Indiana
When I started making this bread, my husband and our six children liked it so much I was baking every day. I was thrilled when the judges at our county fair gave these braids a blue ribbon and best of show award! —Nancy Montgomery, Hartville, Ohio
These puffy dinner rolls take on rich color when you add squash to the dough. Any squash variety works. I've even used cooked carrots. —Marcia Whitney, Gainesville, Florida
During the holidays, I sometimes make a couple of these golden loaves a day to give as gifts. Everyone in our family loves them any time of year. The recipe originated with one for Jewish challah, which I began making over a decade ago.
—Marcia Vermaire
Fruitport, Michigan
My grandmother Virginia always served Southwest cornbread. To honor her, I created a recipe that cuts down on the chopping but never skimps on flavor. —Angie Price, Bradford, Tennessee
I adapted an old sour cream bread recipe for this deliciously different pull-apart loaf that smells heavenly while baking. It has a light crust, tender interior and lots of herb and butter flavor. We think it's wonderful with a hot bowl of potato soup. —Katie Crill, Priest River, Idaho
I make this recipe in two-quart batches and store them in airtight jars. My son and I both have celiac disease and love that we can use this mix to still enjoy traditional dishes. —Bernice Fenskie, Wexford, Pennsylvania
This gorgeous rye bread has just a touch of sweetness and the perfect amount of caraway seeds. With a crusty top and firm texture, it holds up well to sandwiches, but a pat of butter will do the job, too. —Holly Wade, Harrisonburg, Virginia
Pears give these little loaves delicious flavor and help keep them nice and moist. They make lovely gifts to share, too. —Mary Lynn Wilson, Linden, Texas
This bread is one of my favorites. It has a wonderful texture and slices beautifully, and the flavor of the herbs really comes through. (Psst—If you don't have a bread machine on hand, learn how to make bread without one!) —Gerri Hamilton, Kingsville, Ontario
This beautiful, golden pan bread is especially good with a steaming bowl of homemade soup. The oats give it a distinctive flavor, and we really like the herb and Parmesan cheese topping.—Karen Bourne, Magrath, Alberta
I've been making these tasty breadsticks that go with almost any meal for years. Since they use ingredients like flour, sugar, baking powder and milk, it's convenient and inexpensive to mix up a batch. —Nancy Johnson, Connersville, Indiana
My family eats this flavorful bread as fast as I can make it. Sometimes I add different herbs, red onion or crumbled bacon. It's one of my best recipes!
—Mary Cass, Baltimore, Maryland
Everyone likes the tender texture and slightly sweet taste of this homemade bread. When I'm in the mood to bake, I usually double the recipe and share loaves with friends. The dough also makes lovely rolls.
-Launa Shoemaker, Landrum, South Carolina
These delightful golden rolls are always requested at Thanksgiving and Christmas. The recipe is one we’ve enjoyed for years. —Vivian Eccles, Gridley, Kansas
My parents were immigrants from Czechoslovakia and my mother would pull out this rye bread recipe when guests came over for dinner. Every time I bake it, I get nostalgic for those days. —Millie Feather, Baroda, Michigan
Biscuits always liven up a meal, especially when they’re golden brown and filled with pesto, garlic and cheese for extra zip. —Liz Bellville, Jacksonville, North Carolina
These wholesome rolls are a pleasant addition to any entree. I get so many requests for them at holiday time. I make about 100 dozen in December! —Ula Kessler, Liberty Center, Ohio
I've made so many of these delicious rolls that I think I could make them blindfolded! I always take about 200 of them to the senior citizens dinner at our church. After shaping the rolls, you can freeze them, then just thaw and bake when you need them. —Debbie Johnson, Centertown, Missouri
You'll love this cheddar bread made in a casserole dish. It is one of the easiest yeast breads to make. And since it calls for rapid-rise yeast, you don't have to wait long to enjoy it! —Peggy Key, Grant, Alabama
These are similar to old-fashioned biscuits made from scratch, but they're even better thanks to the tasty sausage throughout. It's almost impossible to stop eating them. I like to serve these biscuits with an egg dish or soup. —Nancy Parker, Seguin, Texas
This savory loaf mildly flavored with chives is delicious when served warm with a meal, soup, salad or stew. It also tastes wonderful toasted the next day for breakfast. —Deborah Plank, West Salem, Ohio
The texture of this bread is almost like a cake, so I usually serve slices of it for dessert. The loaf looks so festive with the pretty glaze drizzled on top. —Gaye O'Dell, Binghamton, New York
My husband doesn't like traditional Texas corn bread, so I came up with this recipe. This is the only kind he'll eat. Yogurt makes this variation different from most. —Amanda Andrews of Mansfield, Texas
This simple bread is especially good with soups and stews, but slices are also tasty alongside fresh green salads. The herbs make it a flavorful treat any time of the year. —Donna Roberts, Shumway, Illinois
These fluffy biscuits are so tasty slathered with butter or used to mop up every last drop of gravy off your plate. I can still see Mom pulling these tender gems out of the oven. —Vera Reid, Laramie, Wyoming
The first time I made this recipe my husband asked it if was homemade or store-bought. When he reached for a second piece, I knew I had a winning recipe. —Roseann Loker, Colon, Michigan
Packed with dates and pecans, this sweet bread is excellent on its own and even better topped with the chunky cream cheese spread. We enjoy it during the holiday season, but also for after-school and late-night snacks. —Carole Resnick, Cleveland, Ohio
Your family will be impressed with the soft texture and appealing swirls of cinnamon in these lovely breakfast loaves. —Diane Armstrong, Elm Grove, Wisconsin
My sister and I were in 4-H, and Mom was our breads project leader for years. Because of that early training, fresh homemade bread like this is a staple in my own kitchen.
-Karen Wingate, Coldwater, Kansas
People rave about this tender, delicate bread every time I serve it. The braided look is just beautiful and is actually quite easy to do. —June Mullins, Livonia, Missouri
These versatile rolls are so welcome served warm alongside any dinner. I always make a big batch since my family enjoys them after they're cool, too, stuffed with a filling like egg salad or ham salad. —Mary Bickel, Terre Haute, Indiana
My mom, Velma Perkins, loved to serve these light, golden rolls when I was growing up on our Iowa farm. They're extra nice since they require no kneading. The dough rises in the refrigerator overnight, so there's little last-minute fuss to serve fresh hot rolls with any meal. —Toni Hilscher, Omaha, Nebraska
Most of the farmers in our area grow wheat, so this recipe definitely represents my region. I bake these rolls often, especially when I'm making soup or stew. —Celecia Stoup, Hobart, Oklahoma
When I was growing up on a farm, my mom always seemed to be making homemade bread...nothing tasted so good! Now I like to make these simple yet delicious muffins for my own family. —Linda Rasmussen, Twin Falls, Idaho
Who has time to make from-scratch bagels? You do, with this easy recipe! The chewy golden bagels offer a hint of honey and will win over even the pickiest eaters. —Taste of Home Test Kitchen
I received this recipe from an email pen pal in Canada. The dough is so easy to work with, and it makes the lightest yeast rolls. I haven't used another white bread recipe since I started making this one.
-Carrie Ormsby, West Jordan, Utah
Meet the Cook: Of all the herbs, rosemary is my favorite. This bread goes great with a roast, chicken or pasta with red sauce. It's especially festive to serve at holiday time.
My husband and I have three young children - ages 6, 3 and 1.
-Deidre Fallavollita, Vienna, Virginia
An enticing combination of Parmesan cheese, oregano and garlic makes these buttery rolls impossible to resist. The aroma that wafts through the house while they are baking is incredible. —Patricia FitzGerald, Candor, New York
I usually used a glass as a cutter so the biscuits are bigger than average size, and I always baked some extras to send home with the kids. They liked to split them and fill them with cheese or peanut butter and strawberry jam. —Eleanore Hill, Fresno, California
I've been making this bread for many years. It smells so good in the oven and tastes even better. I make bread almost every Saturday, and it doesn't stay around long with our sons home from college in the summer. —Perlene Hoekema, Lynden, Washington
It's easy to make light and flavorful rolls with this no-fuss recipe. The dough can also be used for cinnamon rolls, herb bread or coffee cake. —Trisha Kruse, Eagle, Idaho
We had a lot of family get-togethers when I was growing up. My grandmother, aunts and mom were all good cooks, and each had her own specialty when it came to bread. But Mom's was my favorite—she started making it 40 years ago. The flavors call to mind the taste of cornbread stuffing! —Shirley Smith, Yorba Linda, California
"Evelyn" is my mother-in-law, who always keeps some of these terrific flaky twists in her freezer to serve in a pinch. They go quickly around our house— especially during the holidays.
As a toddler, my son loved bananas, so we always had them in the house. We didn't always eat them all before they were too ripe, so we experimented beyond basic banana bread. That’s how we came up with Elvis bread! —Liz Somppi, Greenfield, Wisconsin
Making homemade rolls usually takes a lot of ingredients and time, but this recipe makes it so simple. They come together quickly and they freeze well too.—Eleanor Paine, Junction City, Oregon
I came across this recipe in 1983 and have been making it for the holidays ever since. One year I gave away 20 loaves! —Rita Bergman, Olympia, Washington
My mom deserves the credit for making this recipe a family tradition. These sweet tender rolls have been on every holiday table at her house for as long as I can remember. —Lisa D. Brenner, Harrisburg, Nebraska
As a stay-at-home mother of two little girls, I pack a lot of activity into my days. The bread machine makes it a snap to turn out this attractive loaf that gets its zip from cayenne pepper, pepperoni and Mexican cheese. —Dusti Christensen, Goodridge, Minnesota
My family likes rolls that can hold up to scooping gravies, sauces and more. This recipe is a favorite. The oatmeal in the dough gives it a Scottish touch. —Peggy Goodrich, Enid, Oklahoma
This golden bread has a soft, tender texture and the perfect amount of cardamom flavor in every bite. Slices are especially good with a cream cheese spread or fresh honey butter. —Carla Miller, Pasco, Washington
Even though these are whole wheat rolls they have a light texture and are soft and tender. This recipe reminds me of lots of happy meals with my family.—Wilma Orlano, Carroll, Iowa
Many years ago my sister and I won blue ribbons in 4-H with this bread. The recipe makes a beautiful round golden loaf. With a layer of cheese peeking out of every slice, it's definitely worth the effort. —Melanie Mero, Ida, Michigan
I loved skipping the boring school cafeteria meals and going to my grandma’s house for lunch. She spent most of her life in northeastern Minnesota, which is reflected in this bread's ingredients. Now my family uses this for our holiday stuffing. —Crystal Schlueter, Northglenn, Colorado
As a registered dietitian Wendy Jo touches on the science and facts behind food, but as a gardener and world traveler she savors the classical dishes our great-grandmothers once made. When she’s not in her kitchen, you can find her and her family exploring the US in their campervan, Olaf!