How To Use Chia Seeds In Green Smoothies

How To Use Chia Seeds In A Green Smoothie

Chia seeds have become a popular superfood, mainly for their high protein and omega-3 essential fatty acid content. They are also a good source of plant-based calcium.

I use them in my green smoothies almost every day.

What Are Chia Seeds?

Chia (salvia hispanica) is native to central and southern Mexico, as well as Guatemala. It was consumed by the Aztecs, though we’ve just recently caught on to this highly nutritious seed.

Even if you have never eaten chia seeds before, you have probably heard of them. Remember those ads on TV for Chia Pets? And that catchy jingle – Ch-ch-ch-chia!

Well the very same seeds that made terra cotta animals sprout fur are the same seeds that have become one of the most popular health foods.

Chia Seed Nutrition and Health Benefits

Nutrition: One ounce (28 grams, or roughly two tablespoons) of chia seeds provides 138 calories, 4.4 grams of protein (with all 9 essential amino acids), 8.7 grams of fat, and 12.4 grams of carbohydrates – 10.7 grams of which is fiber!

Most of the fat in chia seeds are omega-3 essential fatty acids311% RDA per ounce!

As far as minerals, one ounce of chia seeds contains about 179 mg of calcium (about 18% RDA), 34% RDA of phosphorus, 22% RDA of magnesium, 33% RDA of manganese and 9% RDA of zinc.

Some of the health benefits of chia seeds include:

Antioxidants: Chia seeds are rich in antioxidants, which may help protect against disease and support overall health.

Weight Loss: While chia seeds are not a magic weight loss cure, they can help you lose weight due to the fiber and protein content. Fiber bulks up your green smoothies without calories. The protein in chia seeds helps satisfy hunger and keeps you feeling full longer.

Cholesterol: Preliminary studies have shown that consuming chia seeds may have a positive effect on cholesterol. While the data is inconclusive, it is likely that chia seeds would exhibit the same cholesterol-lowering effects that most other fruits, vegetables, nuts, and seeds do as part of a plant-based, whole foods diet.

Blood Pressure: There is a lack of data on how chia seeds effect high blood pressure, but small studies (like this one, and this one) have shown that it may have a positive effect.

Bone Health: Chia seeds provide a good source of calcium, magnesium, and phosphorus – three crucial minerals that help strengthen bones and support overall health.

Supports Digestion & Gut/Colon Health: Chia seeds are composed of about 40% fiber by weight. Fiber is critically important for health because it feeds your gut bacteria and promotes colon health. Diets high in fiber may help prevent colon cancer.

Protein Digestibility: A much touted benefit of chia is the “high digestibility” of its protein content. Studies have shown that ground chia seeds provide the most digestible protein content with raw and then soaked chia seeds coming in at a distant second place.

Are There Any Downsides To Chia Seeds?

Not really. Chia seeds have been consumed for more than a thousand years (remember, the Aztecs were known to use them centuries ago, and they are a readily available in Central and South America).

However, there is one potential problem for people who have hormonal imbalances.

Like flax seeds, chia seeds are rich in a class of phytoestrogens called lignans. While these phytoestrogens do not have an effect on healthy individuals, those who have hormonal imbalances may want to limit their intake of foods, like chia seeds, that have high levels of these plant estrogens – particularly men who suffer from high levels of estrogen or low testosterone, or women who have higher-than-normal estrogen levels.

There is no clinical evidence that healthy people are at risk of developing hormonal imbalances from consuming chia seeds in normal amounts.

How To Use Chia Seeds In A Green Smoothie

Chia seeds have a mild, very slightly nutty flavor. A tablespoon or two won’t negatively impact the flavor of your green smoothie.

The best way to use chia seeds in your green smoothie is to soak one to two tablespoons (14-28 grams) in water for about 5 minutes (I do 1 part seeds to 3 parts water.)

The soaked seeds become gelatinous and blend up well in a high-speed blender.

This provides a couple advantages because it keeps the chia as a whole food up until you consume it (which reduces oxidation), and soaking improves digestibility, as well as enhances moisture content.

If you use ground chia seeds, then add an extra ounce or shot of liquid in your recipe. Ground chia seeds will absorb liquid, so you will need extra water or almond milk so that your smoothie doesn’t turn to gel.

Some Of My Favorite Chia Seed Green Smoothie Recipes

Here are two delicious green smoothie recipes that I made with chia seeds:

1) Red Grape & Chia Smoothie

Chia Seed Red Grape Smoothie

This smoothie was a delicious accident. I was just dumping a bunch of leftovers in a blender so I could go shopping the next day.

I used kale in this recipe, but you can use baby spinach, collard leaves or any other green of your choice.

It’s very sweet, so you don’t need to add additional sweetener. You can sub the almond milk for water or freeze the banana to make this smoothie cold.


  • 1/2 cup red grapes
  • 2 teaspoons chia seeds, soaked for few minutes
  • 1 banana. peeled
  • 2 cups kale, stems removed
  • 4 ounces (236 ml) unsweetened almond milk

Directions: Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

2) Cocoa-Berry Chia Smoothie

Cocoa Berry Chia Smoothie Recipe

Not every smoothie I make is a green smoothie. Sometimes I just want some color, and to indulge in the unadulterated goodness of sweet, refreshing fruit – and chocolate!

This cocoa-berry smoothie recipe with chia seeds and almond milk hits the spot on a warm summer day. Raw cacao (chocolate) adds minerals and antioxidants while chia seeds provide a super dose of omega-3s.

You can always add greens to this smoothie. Go ahead and toss in some kale, dandelion or whatever dark leafy greens you have on hand. You’ll boost the mineral content even further.


  • 1 banana, peeled
  • 1/2 cup blueberries
  • 5 large strawberries
  • 1 tablespoon cacao powder
  • 2 tablespoons chia seeds, soaked for 5 minutes
  • 8 ounces almond milk

3) Almond-Peach With Strawberry & Chia Seeds

Strawberry Peach Green Smoothie Recipe

I made this tasty peach and strawberry green smoothie the other day and shared it with my 11 month old son. He is turning into quite the smoothie drinker! I can’t believe my baby is almost a year old!!!

Peaches are a good source of vitamin C, potassium, lycopene and lutein. Research shows that lycopene and lutein may help prevent heart disease, macular degeneration and certain cancers.


  • 2 medium peaches, pitted
  • 5 medium strawberries
  • 2 cups fresh baby spinach
  • 2 tablespoons chia seeds, soaked for 5 minutes
  • 8 ounces homemade almond milk

How To Select and Store Chia Seeds

In the United States, chia seeds are mostly purchased online – particularly at websites that sell superfoods. In larger cities, they might be available at health food stores although they are starting to become very popular and I have been able to find them at Costco.

As with all nuts and seeds, store them in a cool, dry place. I prefer to keep seeds and nuts in the refrigerator to avoid spoilage and rancidity.

Only grind or soak seeds that you will be using within 24 hours as nutrient loss and spoilage can occur.

Chia seeds are highly nutritious and easy to add to a green smoothie. Give them a try!

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1 thought on “How To Use Chia Seeds In Green Smoothies”

  1. Thank you for the info regarding how to use chia seeds in green smoothies. Incorporating green smoothies into my new healthy lifestyle and weight loss journey.

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