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Chia seeds

ou’ve probably heard that chia seeds are a superfood. But why are chia seeds so fantastic, and what can you do with them? In this article, I’m going to explain everything to you.

Table of Contents:

The origin of chia seeds

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The word chia is derived from the word ‘chian,’ from the language of the Nahua, a Mexican people descended from the Aztecs, and it means ‘fatty.’

Chia seeds have traditionally been consumed in Mexico and the southwestern United States. It only became known as a superfood in Europe in the second decade of the 21st century.

It’s a fantastic product to add to your daily diet. One of the additional benefits of chia seeds is that, because they form a gel, they provide a long-lasting feeling of fullness in your stomach, reducing the likelihood of feeling hungry again quickly. Because it’s a source of nutrients, you’re actually nourishing your body instead of just filling it up.

Rich in nutrients

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Chia seeds, despite their small size, are incredibly rich in nutrients, including:

  • Protein
  • Omega-3
  • Fiber
  • Magnesium
  • Antioxidants
  • Calcium
  • Zinc
  • Phosphorus
  • Potassium
  • Iron
  • Copper

The protein content in these amazing seeds is an average of 20 grams of protein per 100 grams of chia seeds. That’s twice as much protein as you’ll find in cottage cheese, a product known for its high protein content.

Most people immediately think of muscles when considering the importance of protein, and protein certainly plays a crucial role there. But did you know that protein is also essential for many other processes in your body?

Proteins are used by your body as building blocks, so they also play a significant role in creating cells, as well as in the formation of bones, hair, nails, blood, connective tissues, tendons, organs, hormones, and enzymes. Proteins are not only necessary for creating these components but also for keeping them healthy.

Rich in Fiber (an average of 32 grams of dietary fiber per 100 grams)
Dietary fiber plays a significant role in gut health. These fibers are not absorbed by our bodies but are used in the processes that occur in the intestines. Fiber also contributes to a feeling of fullness and reduces the risk of heart disease, type 2 diabetes, and colon cancer.

Abundant in Omega-3 Fatty Acids
Our bodies cannot produce omega-3 fatty acids on their own, so we must obtain them from our diet. Many people don’t consume enough omega-3-rich foods, leading to deficiencies. A deficiency in omega-3 (often with an excess of omega-6) can lead to severe health problems. You can read more about omega-3 in this article.

High in Magnesium and Calcium
Magnesium and calcium are minerals that help regulate muscle and nerve function.
Magnesium– Reduces stress, contributes to healthy blood pressure (has a blood pressure-lowering effect), helps your body relax, promotes healthy bowel function, prevents muscle stiffness, and aids in energy storage and production.

Calcium– Supports energy metabolism and normal muscle function, and is the building block for strong bones and teeth.

Contains Various Minerals (Zinc, Phosphorus, Potassium, Iron)
Minerals are essential for our bodies, as they facilitate various processes. When these processes go awry, it can have significant implications for our health. You can read more about the essential minerals our bodies need here.

This superfood is rich in Antioxidants
Antioxidants are a collective term for substances like vitamins E and C, as well as trace elements like selenium and bioactive compounds. They help neutralize free radicals.

Free radicals are aggressive substances that can damage cells and tissues. Antioxidants help counteract this damage and play a significant role in preventing diseases such as cancer and cardiovascular diseases.

How to use chia seeds?

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Chia seeds absorb moisture and form a gel-like substance, which may take some getting used to in terms of texture in your mouth. However, once accustomed, you’ll find it enjoyable!

Chia seeds, on their own, have no taste. The flavor is determined by the type of liquid you choose to add. Because chia seeds are flavor-neutral, you can endlessly experiment with them, creating a delicious (and sometimes surprising) breakfast or lunch every day. For example, you can make a delightful chia pudding.

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Give it the Right Flavor!
It starts with choosing the base, the liquid in which you want the chia seeds to absorb. Common options include:
– Unsweetened almond milk
– Coconut milk
– Yogurt
– Unsweetened soy milk

You can then add many things to give it a different twist. Consider options like cocoa powder, cinnamon, turmeric, matcha, red berries, cacao nibs, etc. If you prefer a sweeter pudding, you can mix in some erythritol powdered sugar or another (keto) sweetener of your choice. You can read all about keto sweeteners here.

Useful to know: The seeds need some time to absorb the moisture (at least 2 hours). The longer it sits, the more moisture the chia seeds will absorb, making the pudding thicker.

Other Applications:

Use chia seeds as a crunchy topping for salads
You can also use chia seeds as a topping for salads to add a bit of crunch. Do not mix them into the salad, as they will absorb moisture from the dressing.

It can even be used as an egg replacement!
You can also use chia seeds as a replacement for eggs in baked goods. 3 tablespoons of water plus 1 tablespoon of chia seeds are roughly equivalent to 1 egg.


Chia seeds have a blood pressure-lowering and blood-thinning effect. So, never use chia seeds if you are already taking diuretic, blood pressure-lowering, or blood-thinning medication without consulting your treating physician first.


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