How to Eat Chia Seeds, Including the Right Way to Soak Them

Chia seeds have been consumed for centuries, but over the last few years, they've become especially popular. After all, they're impressively high in essential nutrients despite their tiny size and humble appearance. As a result, the seeds are beloved today—though preparing them can be confusing. Do you really need to soak chia seeds, and if so, what's the right way to do it? Read on for a full explainer on chia seeds, including ways to use them in recipes, the best liquid-to-seed ratio for the perfect pudding, and common chia seed mistakes and how to prevent them.

What Are Chia Seeds?

Chia seeds are the seeds of the chia plant (Salvia hispanica), which is native to Mexico and Guatemala. The plant is part of the mint family and grows clusters of small blue-purple flowers, in which the seeds can be found. Chia seeds have a mild, somewhat nutty flavor, so they can be easily added to recipes without overwhelming other ingredients.

What makes chia seeds unique is their ability to absorb moisture. Chia seeds can soak up to 10 times their weight in liquid, causing them to expand in size, says Maya Brown, chef-instructor of culinary arts at Auguste Escoffier School of Culinary Arts. The moisture also creates a thick gelatinous consistency.

Nutrition

As one of the highest sources of omega-3 fatty acids, chia seeds are exceptionally nutritious. Omega-3 fats are polyunsaturated ("good") fats known to lower high blood pressure and high cholesterol, two major risk factors for heart disease. Chia seeds also provide plant-based protein, gut-friendly fiber, and antioxidant compounds, which reduce the risk of disease by protecting cells from damage.

Best Ways to Eat Chia Seeds

There are a number of ways to use chia seeds, but soaking them for chia pudding is the most popular.

Chia Pudding: Liquid-to-Seed Ratios

To hydrate chia seeds into a thick pudding-like consistency, Roszkowski says to use these ratios:

• 1 cup liquid for every 1/4 cup chia seeds, or
• 1/4 cup liquid for every 1 tablespoon chia seeds

Let the mixture sit at room temperature for 10 to 15 minutes, stirring occasionally. At this stage, they'll be about 80 percent hydrated, and you can eat them as is or use them in a recipe, she says. But if you want a fully thick pudding, keep the mixture in a sealed container in the refrigerator for a few hours or overnight.

When using chia seeds for preparations other than puddings, use the following ratios:

• 16-ounce smoothie: Up to 2 tablespoons chia seeds
• 8-ounce serving of water or juice: 1 tablespoon of chia seeds
• 1 cup yogurt: 1 tablespoon chia seeds, plus a bit of water to avoid clumping
  

Other Ways to Use Chia Seeds

In addition to pudding, smoothies, and drinks, chia seeds are a great addition to oatmeal and baked goods such as muffins, pancakes, and bread, says Brown. They also work well as an egg replacer in vegan baking; combine 1 tablespoon whole chia seeds or 2 teaspoons ground chia seeds with 3 tablespoons water, then let sit for five minutes. The mixture will equal one egg.

If you enjoy overnight oats, add one tablespoon to your favorite recipe; the high protein content of the seeds will make the dish more filling. You can also add the tiny seeds to a "homemade compote on [a] charcuterie board, applesauce snacks, or a homemade salad dressing," says Brown. "As long as you’re putting the chia seeds where moisture is present, they are a great addition to [many] foods."

Common Problems When Using Chia Seeds

Whether you're making chia pudding or adding the seeds to other preparations, issues may arise that will negatively affect the flavor and texture. But luckily, by following our tips and techniques, it's possible to avoid the following blunders.

Runny Pudding

According to Olivia Roszkowski, chef instructor of plant-based culinary arts at the Institute of Culinary Education, runny chia pudding can happen for two reasons: you didn't use enough chia seeds, or you didn't wait long enough for the chia seeds to rehydrate. In both cases, there’s too much extra liquid in the pudding, resulting in a thin and runny texture.

Solution: To avoid this problem, be sure to use the right proportions of chia seeds and liquid. It's also important to give the seeds enough time to properly absorb said liquid and form a gel. "The longer you allow them to sit in the added liquid, the more likely you’ll get a thick, gelatinous texture," says Roszkowski.

Thick and Clumpy Pudding

In contrast, excessively thick pudding can happen if you use too many chia seeds. So again, it's key to use the correct proportions of chia seeds and liquid, notes Brown.

Solution: An overly thick pudding can also be a result of not mixing the liquid and chia seeds well. "The trick to [making] a smooth and creamy chia pudding is to whisk vigorously, not once, but twice," says Kate O'Donnell, health food culinarian and author of The Everyday Ayurveda Cookbook. After your initial mix, wait a few minutes, then repeat stirring before storing in the refrigerator; this will help avoid clumping.

Making Too Much Pudding

When making overnight recipes like chia pudding, it can be tempting to prepare a large batch for the next few days.

Solution: While the dish will keep for four to five days, its texture will be best within a day or two, says O'Donnell. That's because chia pudding thickens the longer it sits, so storing it for too long might produce a too-thick texture. So it's best to prepare only what you plan to eat in that time.

Seeds Not Expanding

"Using a liquid that's too thick will not properly hydrate your chia seeds," explains Roszkowski, adding that they're botanically built to swell when they come in contact with water.

Solution: With that in mind, it's best to use water or another thin liquid like juice, tea, or nut milk. You can then add thicker liquids, like canned coconut milk or yogurt, once the seeds are fully hydrated, says Roszkowski.

Clumping Seeds at the Bottom

Chia seeds tend to form dry clumps at the bottom of a container of chia pudding.

Solution: Stir the liquid and seeds or shake them together in a bottle or jar, advises Roszkowski. "This method prevents chia seeds from sticking to the bottom of the container, where they can clump [without] access to the liquid," she says.

Can You Eat Dry Chia Seeds?

Brown recommends against eating large amounts of dry chia seeds; they're so good at absorbing liquids that they can expand in the digestive tract and cause unpleasant gastrointestinal symptoms. O'Donnell adds that they will also get stuck between your teeth.

Thus, whole chia seeds are best prepared with liquid. The exception? When ground, dry chia seeds can serve as a powerful binder in recipes, such as vegetable burgers, without the need for liquid, says Roszkowski. In either case, it's best to avoid eating chia seeds—whole or ground—by themselves.

How to Grind Chia Seeds

To properly grind chia seeds, add them to a spice grinder or blender and blitz until pulverized. Work in small batches and use a low speed, which will avoid overworking the equipment and warming the seeds, which can lead to oxidation and alter their quality, says Roszkowski. Also, make sure your equipment is completely dry before grinding the seeds to avoid clumping.