How to Use Chia Seeds in Smoothies (Easy Guide)

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Chia seeds are tiny nutritional powerhouses. They contain many different antioxidants, can help improve blood sugar levels, reduce inflammation and help with weight management.

Because of their health benefits, chia seeds are a popular addition to smoothies.

In this post, you will learn how to use chia seeds in smoothies so that you can enjoy all of their benefits.

how to use chia seeds in smoothies - woman adding seeds to top of smoothies

What are Chia Seeds?

Chia seeds, also known as Salba chia or Mexican chia, are the edible seeds of a mint family flowering plant. The seeds have a long history dating back to Mexico and Guatemala. The Aztecs and Mayans valued them for their medicinal uses.

Today they are grown commercially in many South American countries, Australia and even the United States. You can find them in the natural food section of most grocery stores.

chia seeds in wooden bowl and spoon

Health Benefits of Chia Seed

Chia seeds are rich in fiber, protein, omega-3 fatty acids, antioxidants and calcium.

The high fiber content helps to keep you feeling full and can aid in weight loss. The protein and omega-3s are good for your heart and skin. And the antioxidants help to protect your body against disease.

Some of the things chia seeds have been shown to help with are:

  • improving blood sugar levels
  • reducing inflammation
  • weight management
  • reducing free radicals in the body
  • reducing the risk of heart disease
  • improving bone health

(Read more about health benefits of chia seeds here)

Here is the nutritional breakdown for a one ounce serving of chia seed:

  • Calories: 138
  • Protein: 4.7 grams
  • Fat: 8.7 grams
  • Carbohydrates: 12 grams
  • Fiber: 9.8 grams
  • Sugar: 0 grams

You can see that they are a great source of protein, healthy fat, mostly in the form of omega 3 fatty acids, and fiber, while also being low calorie and they have no added sugar!

green smoothies with spinach, banana and chia seeds in glass jars
See this recipe here

How to Use Chia Seeds in Smoothies

There are many ways to use chia seeds in smoothies. You can add them to any type of smoothie, fruit or vegetable based.

Here are some ideas:

  • Add a few tablespoons to the top of your favorite smoothie recipe or smoothie bowl.
  • Mix chia seeds with water or almond milk to make a chia seed pudding and add it to your smoothie.
  • Make a green smoothie and add chia seeds for an extra nutritional boost.
  • Add chia seeds to a fruit smoothie to make it more filling.

No matter how you choose to add them, chia seeds will help to thicken your smoothie and make it more filling.

If you are new to using chia seeds, start with a small amount and increase as desired.

Chia seeds can also be added to other foods such as oatmeal, yogurt, cereal or baked goods.


Do You Add Chia Seeds Before or After you Blend?

It doesn’t really matter if you add chia seeds before or after you blend your smoothie. If you are using a high powered blender, the chia seeds will get blended up anyway.

If you are using a less powerful blender, it is best to soak the chia seeds in liquid for a few minutes before adding them to your smoothie. This will help them to blend up better.

Sometimes when I make a smoothie that is thinner than I like, I will add a tablespoon of chia seeds and let it sit to thicken up, then I’ll just stir. Chia seeds create a gel when they are added to liquid, so they are wonderful for thickening up smoothies.

To Soak Chia Seeds:

Place chia seeds in a bowl or glass and add enough water or liquid to cover them.

Let sit for 5-10 minutes, stirring occasionally, until the seeds have absorbed the liquid and become gel-like.


How to Make a Chia Seed Smoothie for Weight Loss

If you are looking to use raw chia seeds for weight loss, there are a few things you can do to your smoothies.

Add chia seeds to a green smoothie. The fiber in the chia seeds will help keep you feeling full longer.

Make a chia pudding and add it to your smoothie. This is a great way to add chia seeds if you are new to using them.

Add a little protein to your smoothie in addition to the chia seeds. This could be in the form of protein powder, nut butter or Greek yogurt. Protein will help to keep you feeling satisfied until your next meal.

Use fruit and vegetables that are lower in sugar for your smoothies along with your chia seeds. Berries are a great option because they are lower in sugar and higher in fiber, so a chia seed berry smoothie is a great one for weight loss.


Delicious Recipes for Chia Seed Smoothies

These are my favorite chia smoothie recipes, and I love to have a chia smoothie for breakfast. If you want even more staying power, add a scoop of protein powder, a bit of almond butter, or a tablespoon of oats to your recipe.

Feel free to add a tiny bit of honey, maple syrup or even stevia if you find your smoothie isn’t as sweet as you would like.

Mango Chia Seed Smoothie (see recipe here)

Here are some of my favorite chia seed smoothie recipes:

Strawberry Banana Chia Seed Smoothie

Ingredients:

1 cup strawberries, hulled

1 frozen banana, peeled

1 cup almond milk or other milk of choice

1 tablespoon chia seeds

sweetener of choice, to taste (optional)

Instructions:

1. Add all ingredients to a blender and blend until smooth.

2. Pour into a glass and enjoy immediately.

3. Store leftovers in the fridge for up to 24 hours.


Green Tea Chia Seed Smoothie

Ingredients:

1 cup almond milk or other milk of choice

1 green tea bag or 1 teaspoon loose green tea leaves

1 banana

1/2 cup kale

2 tablespoons chia seeds

sweetener of choice, to taste (optional)

Instructions:

1. Heat the milk in a small pot until just warm. Add the green tea bag or loose leaves and let steep for 3-5 minutes. (see more about steeping tea in milk here)

2. Remove the tea bag or leaves and add the chia seeds. Stir well and let sit for 5 minutes to thicken.

3. Add sweetener, if desired, and blend until smooth.

4. Pour into a glass and enjoy immediately.

5. Store leftovers in the fridge for up to 24 hours.


Chocolate Peanut Butter Chia Seed Smoothie

Ingredients:

1 cup almond milk or other milk of choice

2 tablespoons chia seeds

2 tablespoons peanut butter

1 banana

1 tablespoon cocoa powder

sweetener of choice, to taste (optional)

Instructions:

1. Add all ingredients to a blender and blend until smooth.

2. Pour into a glass and enjoy immediately.

3. Store leftovers in the fridge for up to 24 hours.


Blueberry Chia Seed Smoothie

Ingredients:

1 cup frozen blueberries

1 cup almond milk or other milk of choice

2 tablespoons chia seeds

1/4 teaspoon almond extract

sweetener of choice, to taste (optional)

Instructions:

1. Add all ingredients to a blender and blend until smooth.

2. Pour into a glass and enjoy immediately.

3. Store leftovers in the fridge for up to 24 hours.


Pumpkin Spice Chia Seed Smoothie

Ingredients:

1 cup almond milk or other milk of choice

2 tablespoons chia seeds

1/4 cup pumpkin puree

1 teaspoon pumpkin pie spice

sweetener of choice, to taste (optional)

Instructions:

1. Add all ingredients to a blender and blend until smooth.

2. Pour into a glass and enjoy immediately.

3. Store leftovers in the fridge for up to 24 hours.

Pina Colada Chia Seed Smoothie

Try my favorite chia seed smoothie with this great combination of pinapple and coconut!
No ratings yet
Prep Time 5 mins
Total Time 5 mins
Course Smoothies
Cuisine Smoothies
Servings 2 servings

Equipment

Ingredients
  

  • 1 cup pineapple fresh or frozen
  • 1 cup coconut milk
  • 2 Tbsp chia seeds reserve some for topping
  • sweetener of choice optional, to taste

Instructions
 

  • Add all ingredients to a blender and blend until smooth.
  • Pour into a glass, top with reserved seeds and enjoy immediately.
  • Store leftovers in the fridge for up to 24 hours.
  • If you want a boozy version of this smoothie, add a splash of rum after blending.
Keyword chia seed smoothie
Tried this recipe?Let us know how it was!

Final Thoughts on Chia Seeds and Smoothies

So there you have it! A few delicious recipes for chia seed smoothies, as well as some tips on how to use chia seeds in your own drinks. Chia seeds are a great way to add some extra nutrients and thickness to your smoothies, so give them a try today.

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