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Chia seeds

Nuts & seeds · Seeds

Chia seeds

Tiny black-and-white seeds that swell into a gel in liquid; for puddings, smoothies and as an egg substitute.

Also called: chia

A kind of seeds

10 recipes with it

Photo: Daniel Schwen, via Wikimedia Commons (CC-BY-3.0)

What it is

Chia seeds come from a Central American plant in the mint family. They are tiny, oval and speckled grey, black or white, and form a thick gel when soaked, absorbing many times their weight in liquid. They taste of almost nothing, so they add texture rather than flavour. Basil seeds (sabja) look similar but are smaller and black.

Salvia hispanica

How it’s used

  • Soaked in milk overnight for chia pudding
  • Stirred into smoothies, overnight oats and yogurt
  • Mixed with water as an egg replacer in baking
  • Added to jams to thicken without long cooking

Characteristics

Taste
Very mild and neutral.
Texture
Crunchy dry; tapioca-like gel when soaked.
When cooked
One tablespoon in about three tablespoons of water forms a gel in 10–15 minutes.
Sold as
whole, ground
Cooking uses
Usually eaten raw, Used for binding, Used for thickening, Suitable for baking

Storage

Cool, dry and dark. Keep airtight in a cool, dry place; they keep well thanks to natural antioxidants.

Diet, allergens and safety

No major allergens in typical versions.

  • Vegetarian
  • Vegan
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • Soy-free
  • Caffeine-free
  • Do not eat large spoonfuls of dry chia: soak first or have plenty of liquid, as they swell.

Nutrition per 100 g

Energy
486 kcal
Protein
16.54 g
Carbohydrate
42.12 g
Fat
30.74 g
Fibre
34.4 g
Sugars
— g

USDA FoodData Central: Seeds, chia seeds, dried.

Substitutes

Optional — what works if you don’t have it, and how it changes the dish.

  • Flaxseed — Use ground flax; nuttier and browner.

Related ingredients

Recipes with chia seeds

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