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15 Easy Ways To Eat Chia Seeds | Does Chia Seeds Help With Weight Loss?

15 Easy Ways To Eat Chia Seeds | Does Chia Seeds Help With Weight Loss?

The secret to getting the most benefits from Chia Seeds is by grinding them.

People have been eating Chia Seeds (Salvia Hispanica ) for thousands of years (around 5000 years). It means that it is safe to eat them. It is nutritious and has a lot of fiber, antioxidants (black chia seeds perhaps more than white), protein, vitamins (A and B complex), and minerals (calcium, magnesium, iron, phosphorus, and zinc). Chia seeds are also known for their presence of a high amount of omega-3 fatty acids.

Chia seeds are gluten-free and provide medicinal properties due to bioactive compounds, which help combat many chronic diseases such as diabetes, obesity, cardiovascular diseases, and metabolic diseases such as cancer. (source)

Additionally, they are gluten-free and hence appropriate for coeliac patients.

Does Chia Seeds help with weight loss?

Many YouTube Videos claim that Chia Seeds help with weight loss, but what does the science say? Dietary chia seeds do reduce belly fat…in rats. They also reduce the weight…of chickens. What happens if you add a teaspoon or two of chia seeds to yogurt as a snack? 

As per the research studies by Dr. Michael Greger – Chia seed does not promote weight loss or alter disease risk factors in overweight adults. In a study, subjects were randomized to a whole tablespoon of chia seed twice a day before their first and last meal for 12 weeks, and the researchers found that “chia seed does not promote weight loss” after all. That is disappointing!

In a randomized controlled trial, one group was given about two tablespoons of ground chia a day, and another group got a fiber-matched control made of mostly oat bran. That way, if there was weight loss, we’d know it wasn’t due just to the fiber, but something particular to the chia. Those eating the ground chia lost significantly more weight and more waist in terms of waist circumference, which is a measure of belly fat. As a bonus, they had a decrease in their c-reactive protein levels, suggesting an anti-inflammatory effect as well.

Conclusion: Ground Chia Seeds help with weight loss, not the whole ones. Moreover, you can absorb more omega-3 with ground chia seeds.

Read More About It Here.

Watch YouTube Video – 6 Ways To Eat Chia Seeds

How to eat Chia Seeds?

Chia seeds are incredibly versatile and can be easily incorporated into a wide range of dishes. Here are some creative ways to enjoy chia seeds:

  1. Lemonade or Fruit Juice: In your lemonade or any fruit juice, add 1 Tsp of Chia Seeds. Add ground chia seeds for more benefits.
  2. Roasted Seeds Mix: Roast a mixture of seeds like chia seeds, flax seeds, melon seeds, and some nuts like cashews and almonds. Grind them all together into a powder. Use this mixture in hot milk or yogurt.
  3. Dates and Nuts Roll: This can make a delicious and nutritious snack or dessert. Mix roasted nuts and seeds with dates. Process them together in a food processor into a coarse mixture. Roll them into a ball and enjoy.
  4. Milk Shakes and Smoothies: Add a tablespoon of chia seeds to your favorite smoothie recipe for an extra boost of fiber, protein, and omega-3s. Chia seeds blend seamlessly into smoothies, adding thickness and nutritional value.
  5. Porridge: Add 1 Tsp of Chia Seeds to your porridge. I would recommend adding ground chia seeds for more benefits.
  6. Sandwich: I prefer to sprinkle some seeds in my sandwich too. You do not notice a big taste difference. But you do add some seeds nutrition.
  7. Baked Goods: Do you know that chia seeds can make a good egg substitute in baked goods? Use chia seeds as an egg substitute in baking recipes by mixing them with water to form a gel-like consistency. This vegan-friendly alternative helps bind ingredients together and adds moisture to baked goods.
  8. Salad Toppings: Sprinkle some chia seeds as a salad topping. Chia seeds add texture and visual appeal to dishes while boosting their nutritional content.
  9. Homemade Energy Bars: Incorporate chia seeds into homemade energy bars or granola bars for a nutritious and convenient snack on the go. Chia seeds provide sustained energy and help keep you feeling full and satisfied between meals.
  10. Homemade Granola: Add Chia Seeds to your homemade granola along with some other nuts, seeds, and dried berries.

Delicious Recipes With Chia Seeds

1. Green Smoothie

Everyday Green Smoothie

2. Blueberry Smoothie

Blueberry and Banana Smoothie

3. Beauty Glow Juice

This juice is rich in vitamin A, vitamin C & antioxidants. It is not just good to boost your immunity but it clears your skin, and acne and slows down the aging of the skin too. 

Carrot and Tomato Juice Photo

4. Amaranth And Dates Energy Bars

Proteinfiber, and energy-packed bars that you can customize as per your taste buds. These are so easy and quick to make that there is no need to buy protein bars from the store.

Amaranth Energy Bars

5. Dates and Nuts Roll

Proteinfiber, and energy-packed sweets (or energy rolls) that you can customize as per your taste buds. These are very easy and quick to make.

Khajur Barfi or ladoo - dates and nuts roll

6. Gluten-Free Quinoa Granola

You have to make this grain-free, gluten-free, no-sugar granola recipe and keep a jar of it in your kitchen at all times.

Quinoa Granola

7. Cornflakes Bowl

You can sprinkle some chia seeds in your bowl of cereal because it will add some nutrition to it. Try this way of eating cornflakes and make your mornings colorful, fulfilling, and energetic. 


8. Salads

Do you know that we have a book on vegetarian and vegan salads? It has some exciting salad recipes and because of those recipes, you can include many whole foods in your regular diet. I would recommend you buy a copy and try those salads because they are versatile and delicious.

Fall In Love With Salads - Book

9. Eggless Banana Walnut Muffins

This recipe calls for flax seeds. But you can use chia seeds instead.

Banana walnut muffin

10. Chocolate Brownie

Look at my healthy brownie. Guess the main ingredient. Avocado! This recipe has flax seeds but you can replace it by chia seeds.

Fudgy Avocado Brownie

11. Eggless Blueberry Muffin

Replace flax seeds with chia seeds in the recipe.

Eggless Blueberry Muffin

12. Sweet Potato & Oats Cutlets

You can add seeds to your cutlets too because that will make an easy and unnoticeable way of eating seeds.

Mix Veg Quinoa Cutlets

13. Everyday Chapati

You can add some ground chia seeds or any other seeds to your bread or chapati in order to eat them regularly.

Kuttu Ki Roti (Buckwheat Tortilla)

14. Sandwiches

Bagel Hummus Sandwich

15. Pancake or Cheela

Add seeds to the batter of pancake or Cheela because you will not notice and add some seeds to your diet.

Stuffed Spinach Cheela or Pancake


Chia seeds are a nutritional powerhouse that offers a wide range of health benefits and culinary possibilities. Whether enjoyed as a pudding, added to smoothies, or used as a topping for salads and baked goods, chia seeds are a delicious and convenient way to boost your intake of fiber, protein, omega-3s, and antioxidants.

By incorporating chia seeds into your diet on a regular basis, you can support your overall health and well-being while indulging in tasty and nutritious meals and snacks. So, why not sprinkle some chia seeds into your next culinary creation and reap the rewards of this superfood?

If you try these recipes, please share your reviews in the comment section below. Do share a photo on Instagram and tag us @thefearlesscooking. We love seeing your recreation of our recipes.

Stay Healthy. Stay Fit.



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