10 Real Simple Chia Seed Recipes For Complicated, Busy People


Eating healthy doesn’t have to be hard, no matter how busy you are. The ingredients that you choose will make a great deal of difference in your overall health and well-being. In order to stay fit and trim, it is important to eat plenty of protein. However, not all of that protein should come from meat or dairy products.

Grains, nuts, and seeds are an excellent source of protein. One of these, chia seeds, is known as a superfood. Some nutritionists refer to it as a treasure, because it is rich in omega-3 fatty acids. One of these fatty acids, alpha linolenic fatty acid, is the only essential omega-3 fatty acid that the body cannot produce on its own.

Chia SeedsThat fact alone should be enough to make you want to start cooking with chia seeds, but these gifts from nature’s bounty have a lot more to offer. They are rich in vitamins and are packed with healthy minerals that our systems need to survive and thrive. Finally, they pack a lot of fiber per serving.

People who eat chia seeds get the protein they need to build their muscles, make red blood cells, and grow healthy skin, hair, and nails. The fiber aids in digestive health and circulation which helps to create a stronger heart. Finally, the additional fiber in your diet will help to keep your blood sugar levels in an acceptable range.

If you have diabetes, this is a powerful reason to include them in your daily diet. Unfortunately, when people get very busy with their lives, they forget their good intentions and don’t cook the healthy foods that will keep their bodies working well. Healthy food does not have to be difficult. In fact, we’ve discovered ten very simple chia seed recipes that even the busiest and most complicated people on the planet will find easy to plan for and prepare. Read the recipes and start by preparing just one a week. You will love how much better you feel. Bon apetit.

1. Chia Chicken Tenders Without The Gluten

People on a gluten free diet will love this one. It’s simple to make and easy to eat finger food. Use organic chicken,


  • 1 pound bite size pieces of boneless, skinless, organic chicken breast
  • 1/4 c chia seeds
  • 3/4 c ground flax seed
  • 1 tsp salt
  • 1/4 c freshly grated Parmesan cheese
  • 1/2 tsp basil
  • 1 tsp oregano
  • 2 cloves minced garlic
  • 2 eggs

eggHeat the oven to 400 degrees and prepare a shallow greased pan. Mix all of the ingredients except for the chicken and the eggs in a bowl. Beat the eggs in a separate bowl.

Drag the chicken pieces through the egg then the chia mixture and place them on the pan. Bake for 25 minutes. Turn the chicken over halfway through.

2. Breakfast Pudding With Chia Seeds

Chia seeds absorb ten times their weight in water. This fact makes them a standout when it comes to making a textural delight. Add some fruit to the finished pudding, and you have a complete breakfast.


  • 1/2 c chia seeds
  • 2 c unsweetened almond milk
  • 1/2 tsp vanilla extract
  • 1-2 tbsp raw honey or pure maple syrup
  • Fruit in season for topping
  • Nuts for topping

Combine the first four ingredients in a bowl. Allow it to thicken in the refrigerator for at least one hour. Top with nuts and fruit.

3. Sticky Rice With Chia And Egg

eggThis main dish will satisfy you on multiple levels. This dish is inspired by Japanese cooking and will make you rethink your stance on brown rice. It works best when the rice is leftover from a previous day’s meal, so it is especially simple to make.

  • 1/2 c vegetable broth
  • 2 tbsp plus 1/2 tsp white or black chia seeds
  • 1 green onion, green and white parts separated, sliced on diagonal,
  • 2 c cooked, brown rice, chilled
  • 1 1/2 tsp toasted sesame oil
  • 2 large eggs
  • 1 tbsp tamari

Put the vegetable broth, the white portions of the onion, and 2 tbsp of the chia seeds into a pan to heat to boiling. Once it is boiling, add the rice and turn the heat down. The rice will be sticky when it is ready. Prepare sunny side up eggs. Place the rice mixture onto a plate and top with the eggs. Sprinkle the combination with the remaining chia seeds and the green parts of the onion. Season with tamari sauce.

4. Buckwheat Chia Pizza Crust

Since buckwheat is not actually wheat, this does double duty as a gluten free recipe. It is full of flavor and packed with nutrition. The crust includes the chia seeds.

  • 1/4 c whole chia seeds
  • 3/4 c water
  • 3 tbsp unrefined buckwheat flour, whole grain
  • 1 tsp dried oregano
  • 1 tbsp chopped pine nuts
  • 2 tbsp chopped pumpkin seeds
  • 1 tsp sea salt

chia seedsCombine the first four ingredients and mix until the dough becomes thick. Add the pine nuts and the pumpkin seeds and roll the dough out. Pre-bake the crust at 350 degrees F for 30 to 40 minutes and add toppings afterwards.

5. Healthy Salad With Chia Lemon Dressing

Pack a salad for your lunch or enjoy one for dinner. When you make this one, you will get a filling, nutritional meal. You can put this one together in a fast 25 minutes and there isn’t much cleanup required afterwards. It’s a pverfect Monday meal for very busy people.


  • 1 C farro, drained after rinsing
  • 1 large lemon, juiced
  • 3 tbsp olive oil
  • 4 garlic cloves
  • 1/2 shallot, medium
  • 1 tsp dijon mustard
  • 1/4 tsp freshly ground black pepper
  • 2 tbsp nutritional yeast
  • 1/4 C chopped green onion
  • 2 tbsp chia seeds
  • 1/4 C pomegranate seeds
  • 1/2 C raw pumpkin seeds
  • 1 pear, cored and diced
  • 4-5 C kale cutwater Bring the farro, water, a drizzle of oil, and a pinch of salt to a boil, then cook at a simmer for 20 minutes. Puree the juice from the lemon, remaining oil, nutritional yeast, garlic, and dijon in a food processor, then add the chia seeds and allow time for them to expand. Toast the pumpkin seeds until they are fragrant. Mix the pear, pomegranate seeds, pumpkin seeds, farro, and kale and coat with the dressing.

6. Chia, Peanut Butter, And Banana Muffins

Bakers have the opportunity to add protein to their goods. This muffin mix is a perfect example of how easy it is to take a great recipe and make it a standout. They are packed with goodness that will jump start your morning.


  • 1/2 c whole wheat flour
  • 1/2 c unbleached all-purpose flour
  • 3/4 cup ground Nature Valley™ peanut butter crunchy granola bars
  • 1 tbsp baking powder
  • 1/3 c packed light brown sugar
  • 1/2 c creamy peanut butter
  • 1 c milk
  • 1 ripe large banana, mashed
  • 1 egg
  • 1 tsp vanilla
  • 2 tbsp vegetable oil
  • 1 tbsp chia seeds

milkHeat the oven to 350 and place muffin liners into the pan. Combine baking powder, brown sugar, the granola bars, and flours into a bowl. In a separate bowl, combine the wet ingredients: vanilla, vegetable oil, egg, mashed banana, and milk. Combine the two bowls and add the chia seeds. Pour the mixture into the baking cups and bake for 20 to 25 minutes.

7. Peachy Smoothie With Chia Seeds And Oats

Your wake up routine will be enhanced when you include this delicious smoothie for your breakfast. Set the ingredients up before you go to bed to make it easier in the morning. You’ll be surprised just how filling this recipe is.


  • 2 peaches, ripe, pits removed and quartered
  • 1/4 cup rolled oats
  • 1 tbsp chia seeds
  • 1/2 banana, frozen
  • 1/2 c unsweetened almond milk
  • 1/4 c fresh orange juice
    OPTIONAL: 1 Tbsp stevia, maple syrup, or agave

bananasAdd all of the ingredients to the blender and then allow five to ten minutes to give the chia seeds time to absorb the water. Blend the smoothie and serve right away. If the smoothie is too thin, add some more banana.

8. Strawberry Topped Chia Pancakes

This is a perfect choice for a breakfast for dinner menu. The fresh strawberries provide sweetness and the chia seeds add extra crunch to the pancakes. It’s ready in just 20 minutes and is great for those evenings when you just want to relax.

  • 1 1/2 c all-purpose flour
  • 1 tsp salt
  • 1 tbsp baking powder
  • 1 tsp cinnamon
  • 3 tbsp chia seeds
  • 1 tsp vanilla
  • 3 tbsp maple syrup
  • 1 tsp vanilla
  • 1 1/2 cup almond milk

Add all of the dry ingredients into a large mixing bowl followed by the wet ingredients. Mix them well and allow five to ten minutes for the chia seeds to expand. Cook until the pancakes are browned and top with fresh strawberries.

9. Chia Seed And Cornmeal Crust On Tilapia

lemonChances are that you mother never made you fish sticks that tasted quite like this. When cooked to perfection, this recipe will make you never want to eat fish cooked any other way. Make sure that you have plenty of lemon at the ready.

  • 4 tilapia fillets, boneless, pat dry
  • A few dashes of ground black pepper and Kosher salt
  • 1 1/2 tbsp mayonnaise
  • 1/2 tsp chia seeds
  • 3/4 c cornmeal
  • 1/2 tsp garlic powder
  • Cooking spray, olive oil

The oven temperature should be set at 400 degrees F. Toss the dry ingredients together and prepare the fish by seasoning it with salt and pepper. Take some mayonnaise and spread it over the fish. Next, place the fish into the corn meal and chia seed mixture. Place onto a rack and bake for 15 to 20 minutes.

10. Chia Seed Cheddar Cheese Crackers

Snack times are extra special when you have made your own crackers. This take less time that you might think and are popular with both children and adults. Plan on making a big batch because they will go fast. Best of all, if you do wind up with leftovers, they store nicely.

  • 1 lg egg
  • 2 tbsp chia seeds
  • 6 tbsp grated Parmesan cheese
  • 1 c almond meal
  • 1/4 tsp ground black pepper
  • 1/2 tsp fine grain sea salt
    Optional: 1/4 tsp ground cayenne pepper

pizzaCombine all of the ingredients into a large bowl, and mix until you have formed a ball of dough. Place the dough mixture onto waxed paper and cover it. Place this into a refrigerator for at least 30 minutes. It will keep for three days before you must use it.

When you are ready, preheat your oven to 325 degrees F and remove the dough from the refrigerator. Roll the dough between two pieces of parchment paper until it is very thin. Cut thin strips with a pizza cutter and then cut those strips into squares. Bake for 15 to 20 minutes.


Leave a Reply

Your email address will not be published. Required fields are marked *