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I put chia seeds in most of my smoothies and snacks. I’m obsessed… and for good reason! Chia seeds are affordable and on the Top 10 Superfoods List. If you’re wanting to eat more fiber and have smoothies keep you full longer, this chia seed smoothie recipe is for you!
Why This Smoothie Rawks
Chia seeds are a staple of a plant-based diet. I was a bit nervous at first, but they have grown on me over the years. Once I read the book Born to Run, I bought a Costco-size bag of chia seeds and starting using them in every smoothie. Chia seeds make an excellent fitness and weight-management buddy. Here’s why you should make this chia seed smoothie:
- Easy to make: With just five simple ingredients, you can blend up this smoothie in minutes.
- Hydrating & refreshing: The combination of water and pineapple provides hydration and a burst of tropical flavor.
- Nourishing + filling: Chia seeds are rich in antioxidants, which helps protect your body from free radicals. They are high in omega-3 Fatty Acids, which is great for heart and brain health. Plus, they are an excellent source of fiber, which helps with digestion and keeps you full longer.
What makes chia seeds a superfood?
According to the Cleveland Clinic, chia seeds contain healthy omega-3 fatty acids, polyunsaturated fatty acids, protein, dietary fiber and vitamins, as well as minerals. These tiny seeds also contain some potent antioxidants and are mild-tasting– so they won’t alter your smoothie flavor.
Chia Seed Smoothie Ingredients
When shopping for ingredients to make a chia seed smoothie, here’s a few things to keep in mind:
- Baby spinach: Choose fresh, vibrant green leaves without wilting. Organic is ideal to avoid pesticides.
- Oranges: Look for firm, heavy oranges with smooth skin to ensure they are juicy and fresh.
- Frozen pineapple: Opt for unsweetened, frozen pineapple chunks to avoid added sugars and maximize natural sweetness.
- Chia seeds: Purchase high-quality, organic chia seeds from a reputable brand to get the most nutrients and avoid additives.
Blending Tips for Chia Seed Smoothie
- Use frozen pineapple: This not only enhances the flavor but also makes the smoothie creamy without the need for ice.
- Soak the chia seeds: If you don’t have a high-speed blender, place the chia seeds in a bowl with a little water. Mix, then let sit for 5 minutes. The chia seed + water mixture will turn into a gel, making it easier to blend.
- Adjust the consistency: Add more water if you prefer a thinner smoothie or a few extra pineapple chunks for a thicker texture.
- Use less chia seeds: Start with just a little bit. Chia seeds can cause digestive issues like bloating, gas, and constipation if you consume a lot of chia seed (esp without enough water). As your body adjusts to adding chia seeds to your smoothies, you can increase the amount.
How to Make Chia Smoothie for Weight Loss
If you’re looking to lose weight, this chia seed smoothie can be an excellent addition to your diet. Here are some tips to optimize it for weight loss:
- Increase fiber content: Add an extra tablespoon of chia seeds to enhance satiety and reduce cravings.
- Use more greens, less fruit: Replace half the pineapple with additional spinach to reduce sugar content while keeping the smoothie filling.
- Incorporate protein:Blend in a scoop of plant-based protein powder or Greek yogurt to support muscle maintenance and keep you fuller for longer.
- Drink it as a meal replacement:This smoothie works great as a breakfast or post-workout meal. Pairing it with a handful of nuts or seeds can provide extra healthy fats to keep you satisfied.
Common Questions
Can you put raw chia seeds in a smoothie?
Yes, you can absolutely put raw chia seeds in a smoothie! They blend well and add a slight crunch if consumed immediately. If left to sit for a few minutes, they absorb liquid and develop a gel-like texture, making the smoothie thicker and more filling. If you prefer a smoother consistency, you can pre-soak the chia seeds in water before blending.
Do I need to soak chia seeds before blending?
No, you don’t need to soak chia seeds before blending, but it depends on your texture preference. Blending raw chia seeds directly will distribute them evenly throughout the smoothie, adding a slight crunch. If you let the smoothie sit for a few minutes after blending, the seeds will absorb liquid and create a thicker, gel-like texture. Pre-soaking them before blending can make the smoothie extra smooth and help with digestion.
How to make chia seed smoothie for weight loss?
A chia seed smoothie can aid weight loss due to the high fiber content of chia seeds, which promotes fullness. To make one, blend a liquid base (like unsweetened almond milk), fruit (berries are a good choice), and 1-2 tablespoons of chia seeds. You can optionally add protein powder, leafy greens, ginger, cinnamon, or a small amount of nut butter for extra benefits and flavor.
Is there a downside to chia seeds?
While chia seeds offer health benefits, there are potential downsides. They can cause digestive issues like bloating, gas, and constipation (especially with high intake or insufficient water), and pose a choking risk if consumed dry. You could also potentially gain weight if you ate a TON of these, since they are calorie dense. Moderate consumption is generally safe, but it’s wise to start slowly and consult a doctor if you have health conditions or take medications.
More Recipes with Chia Seeds
If you make this chia seed smoothie recipe, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
Chia Seed Smoothie
Ingredients
- 1 cup spinach
- ½ cup water
- 1 orange peeled
- ½ cup pineapple frozen
- 1-2 tbsp chia seeds
Instructions
- Blend spinach, water, and oranges together until smooth.
- Add remaining ingredients and blend again.
Equipment
Notes
- Use at least one frozen fruit to make smoothie cold.
- Boost this smoothie with a serving of homemade protein powder.
I made the recipe just as is with the chia seeds. It was delicious, refreshing and fulfilling. Not too sweet or overbearing. Great breakfast starter or afternoon drink!
Tried recipe with the wife. I loved it and she did also! Can’t wait to try another recipe. Thank you very much.
Love the protein boost from the chia seeds!
Been reading lots lately about how chia helps us stay hydrated. Thank you for another recipe to help me incorporate more chia seeds in my life.
Yum! This is a great post-workout smoothie.
Swapped coconut water in and this was a great post-workout drink!
Used coconut water. Delicious and refreshing!
Fantastic swap Marva!! 🙂
Bam done great!
Awesome!
I see this makes 2 servings, is this for two people or do I drink both servings for myself before going for my run?
I’d like to try this recipe. Can you substitute chia powder for chia seeds? Would you still use 2 tbsp?
After moving past the 10 day kickstart. I ordered some Chia seeds and Cocoa powder yesterday. I think its Maca and coconut oil next 🙂
Rawk on, Andi!
Hi, do you think one should be concerned about nitrate in leafy greens?
Hi Marie,
Concerned about oxalate build up? It’s definitely something you need to keep in mind. But it’s easy to avoid. Simply rotate your leafy greens. Learn more about avoiding oxalate build up from leafy greens + rotating your leafy greens here…
https://simplegreensmoothies.com/leafy-greens
what do you think of vacuum blenders
Hi Mike,
I actually don’t have any experience with vacuum blenders. Guess it’s something I need to look into ASAP!