It’s no wonder that nutritionists love chia seeds. As protein- and fiber-packed nutritional wonders, chia seeds are a source of omega-3 fatty acids and high in antioxidants. They’re also full of bone-strengthening calcium, magnesium, and manganese.
“These tiny seeds pack a powerful punch,” says Akua Woolbright, PhD, national nutrition director for Whole Cities Foundation, the nonprofit arm of Whole Foods. “They can be blended into smoothies, stirred into yogurt, and used to make breakfast bars, cereals, or chia pudding. They can be sprinkled on salads, added to soups, stir-fries, and other cooked dishes. And they can be mixed into breads and a variety of baked goods, used as an egg replacer, and added to teas, lemonades, and other beverages.”
In short, chia seeds can be used in an almost endless combination of ways.
Chia’s nutty but subtle flavor makes them particularly good for blending into recipes. “Chia seeds are extremely versatile since they’re easily incorporated into many different types of foods without significantly altering the flavor,” says Melissa Nieves, RD, a registered dietitian at Kemtai, a personal trainer app. Chia seed pudding is an especially great way to eat chia, and the recipes are numerous.
Here are eight great chia seed pudding recipes you’ll love, courtesy of registered dietitians.