Our bodies use protein to build and repair tissues, to make enzymes, hormones and other body chemicals. Protein is also integral to the structure of our bones, muscles, cartilage, skin and blood. Essential amino acids: Amino acids are the building blocks of protein.

Each individual type of protein is made from a specific chain of amino acids linked together. This is incredibly rare for a plant based source of protein, and makes chia particularly beneficial for vegetarians, vegans and those who favour a plant based diet.

How to eat chia: We recommend one tablespoon of chia, every day. Chia has a neutral taste and can easily be added to muesli, salads, soups, smoothies or added to baking — see our recipes for some easy ideas.

The seeds appear to be well tolerated. Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.

A common serving size is one ounce 28 g or tbsp of chia seeds. Remember to drink plenty of water to reduce the risk of any digestive side effects. Limited research in animals and humans has found that taking chia seeds daily can lead to greater weight loss and bone mineral content 14 , That said, eating too many can cause some side effects, so start with a small dose, like 1 oz 28 g daily, and make sure to drink plenty of water.

Both animal and human studies show chia seeds may help reduce visceral belly fat in certain populations. However, larger, higher-quality studies are needed 14 , 28 , A tablespoon of chia seeds is about 0.

That said, to see any benefits, you might want to consume a little more. Chia seeds are not only rich in minerals, omega-3 fat, antioxidants, and fiber but also easy to prepare. Studies suggest chia seeds have various health benefits, ranging from weight loss to a reduced risk of heart disease.

However, more research involving humans is needed before any firm conclusions can be made. If you want to reap the possible benefits of chia seeds, consider incorporating them into your diet.

Add 1 teaspoon tsp of maple syrup or honey if desired. Stir everything together, transfer the mixture to jars, and keep them in the fridge for a few hours or overnight.

Top your chia pudding with fresh fruit and nuts or seeds before enjoying it. You can experiment with flavor combinations like peanut butter and mashed strawberry, coconut milk and mango, or cocoa powder and banana.

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Medically reviewed by Amy Richter, RD , Nutrition — By Kris Gunnars, BSc and Lizzie Streit, MS, RDN, LD — Updated on December 7, Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier — and more fun!

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Here's a more detailed look at chia seed protein:. Complete Protein Source : Chia seeds are classified as a complete protein source, meaning they provide all nine essential amino acids required for human health. These amino acids are the building blocks of proteins and are crucial for various bodily functions, including tissue repair, immune support, and enzyme production.

Chia seeds are particularly valuable for individuals who follow vegetarian or vegan diets, as they can help ensure a well-rounded amino acid profile. High-Quality Protein : Chia seed protein is considered high-quality and easily digestible.

High-quality protein sources contain a balanced array of amino acids, and chia seeds fit this description. This makes chia seeds a valuable addition to a plant-based diet, providing the necessary amino acids for overall health.

Muscle Recovery : The protein in chia seeds can play a vital role in muscle recovery and repair. After physical activity, our muscles undergo stress and micro-tears. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

This site uses Akismet to reduce spam. Learn how your comment data is processed. Table of contents. How To Make Protein Chia Pudding. Flavor Variations. Adjusting The Texture. Storage Instructions.

Allergy Swaps. Frequently Asked Questions. More Chia Pudding Recipes. Protein Chia Pudding. If you also love creamy chocolate breakfasts packed with protein, this recipe is for you. Ingredients All you need to make protein chia pudding are: Chia Seeds — Feel free to use black chia seeds or white chia seeds.

Both work the same and have identical properties. Soy Milk — Soy milk is my favorite plant-based milk for boosting the protein content of the pudding. The recipe also works with any non-dairy milk you love.

Feel free to use oat milk, almond milk, or coconut milk. Sweetener — You can use maple syrup or sugar-free crystal sweeteners like erythritol to cut down sugar and carbs.

Chocolate Protein Powder — Use plant-based almond protein powder. Keep in mind that all protein powder varieties have different levels of liquid absorption.

It means that some powders require more or less milk to get to the same texture. Keep reading below for tips on how to adjust the chia pudding consistency. Flavor Variations Below are some optional ingredients that you can add to the recipe to boost its flavor: Vanilla Extract — Use only if your vegan protein powder is unflavored.

Chocolate Chips — Add vegan dark chocolate chips for a crunchy texture. Peanut Butter — It tastes amazing to stir two tablespoons of nut butter in this protein chia seed pudding. Plus, peanut butter also adds protein and a thick creamy texture to the pudding. Dairy-Free Yogurt — Stirring some plant-based yogurt into the pudding thins out the texture and makes the pudding creamier.

Always add any extra ingredient one tablespoon at a time and stir very well to incorporate. Serving The next day, divide the pudding into four small jars and add layers or simply top the jar with some of the delicious ingredients below: Plant-Based Yogurt Peanut Butter or almond butter Sliced Almonds Shredded Coconut Fresh or frozen berries like raspberries, strawberries, or blueberries.

Banana Slices Drizzle of Maple Syrup or honey alternatives such as coconut nectar. Storage Instructions This Protein Chia Pudding can be stored well in the fridge in sealed glass jars like glass mason jars.

Learn how to prepare a simple chia seed pudding recipe and customize it to your taste! Chia seed puddings can be a healthy snack or breakfast packed with protein, fiber, and healthy fat, not to mention how incredibly easy it is to make. Preparing chia seed pudding is as simple as mixing your liquid of choice with chia seeds.

When chia seeds are soaked in a liquid they take on a gel-like quality, transforming the liquid into a 'pudding' like a treat.

This process takes a couple of hours in the refrigerator for the chia seeds and liquid to become gelatinous, which is often why preparing chia seed puddings the night before is a great way to meal prep for breakfast or have a nutrient-dense snack on hand.

Chia seeds come from a specifies of flowing plant in the mint family called Salvia Hispanica, native to central and southern Mexico and Guatemala. Historically coveted as an important crop for both the Aztecs and other Mesoamerican cultures, chia seeds are now grown commercially around the world from places like Australia, Bolivia, Peru, to the United States.

They are often considered a superfood or functional food as these tiny seeds are nutrient-dense and consumed by health-conscious people for their various benefits. Nutritionally, chia seeds are prized for having a high concentration of plant-based omega-3 fatty acid, specifically alpha-linolenic acid ALA.

Increasing your intake of healthy dietary fats such as omega-3 fatty acids can help provide you long-lasting energy to fuel your body, while also aiding in the absorption of important fat-soluble nutrients vitamins A, D, E, and K.

In reality, there isn't such a thing as "unhealthy food" or fat because no single food can make or break your health, as your health is an accumulation of all of your food and lifestyle choices.

But choosing to include more "good" fats may help reduce your risk of chronic disease while eating too many other fats like trans fats could increase your risk 1. Two tablespoons of chia seeds are also a good source of selenium, thiamin B1 , zinc, and niacin B3 2.

Whatever you choose to call your diet you can enjoy this gluten-free and nutritious superfood. Chia seeds are also considered a "pseudo-grain" because they are seeds that come from a broad-leaf plant that is not a member of the grass family like wheat and corn.

Not sure what diet style may be best for you? Try out this meal plan quiz to help you identify what nutritional approach you may need based on your health goals:. Keep up this great momentum and crush all your nutrition goals with our app. Download the Trifecta App! This equates to a gelatinous pudding similar to a thick smoothie.

Ultimately, the consistency of your chia seed pudding is up to you! In terms of preparing a simple chia seed pudding recipe you can follow this basic formula for 1 serving of chia pudding:.