How To Eat Chia Seeds Like You Know What You're Doing

Chia seeds are like the glitter of superfoods. They get stuck everywhere, including your teeth and every crevice of your kitchen counter. But these tiny little pellets pack a huge nutritional punch.

They're full of antioxidants, omega 3 fatty acids, fiber, protein, and macronutrients. The potential health benefits of this small but mighty food can range from improved heart and bone health to reduced blood sugar levels. You don't want to skip out on all the goodness that comes with chia seeds. All you need to do is eat them.

Easier said than done, right? If you've never properly made or eaten chia seeds before, they may seem a little unapproachable to you. How exactly do you eat these miniscule seeds that appear to be meant for hamsters rather than humans? There are lots of ways to eat them — and even enjoy them — whether raw or cooked into other dishes.

Chia seeds can be eaten raw. Sure, you can grab a spoonful and chomp away if you're into crunchy, tasteless seeds that will get stuck in your teeth. But there are other ways to eat them that might be a little more enjoyable.

First, you can simply sprinkle chia seeds on top of or into other meals. Because they're virtually tasteless, they won't add or take away much, and most of the time you won't realize they're there. They work great in cereal and granola, oatmeal, smoothies, yogurt, baked goods, and even paired with vegetables, rice, and salads, if you want to go more savory.

But what's important to know about chia seeds is that these suckers (literally) are wildly absorbent, so they'll soak up whatever moisture or liquid you add them to. A popular way to eat them is to soak them, because they transform into a gel-like texture. You can soak them in water and mix them into the foods mentioned above (or sip the mixture straight if you're cool with a thick, gelatinous drink). But one of the most delicious ways to enjoy chia seeds is to soak them in your favorite milk to create a chia seed pudding. Soak a 1:4 ratio of chia seeds to milk for about an hour to overnight and add your desired mix-ins and flavorings (fruit, vanilla extract, nut butter, sweeteners, etc.).

The other way to eat chia seeds is to use them as a baking ingredient. You can simply throw them into a recipe whole, whether you're adding them to muffins or homemade granola or coating a piece of fish and baking it.

You can also grind them in a blender or food processor and use the chia seed powder as a flour substitute in breads and baked goods, pancakes, waffles, and even more savory recipes, such as pasta.

Because chia seeds soak up so much moisture, they can also be used as a binder for cooking or baking. You can use them as a thickener for soups, salad dressings, and smoothies. And remember that whole soak-the-seeds-in-water thing? Once you have that gel-like consistency, you can use it as an egg replacement or binder in baked goods — or add some fruit and make a nutrient-packed jam.