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6 Reasons Why We Love Chia Seeds

At Simple Green Smoothies we love, love, love chia seeds.

These tiny little seeds pack a powerful punch of nutrition. The light crunchy taste and extra dose of fiber make these seeds a perfect green smoothie topping. In the image above, we froze coconut water with chia seeds in ice cube trays to add to our green smoothies– so yummy! Now we invite Angela Stanford, a holistic nutritionist, to discuss why she loves chia seeds too.


Why we love chia seeds!

Written by contributor Angela Stanford, MBA, RD, RYT of Vital Nutrition & Wellness

I love chia for so many reasons! I recommend it to my clients because these simple seeds are a superfood packed full of nutritional health benefits, and I personally enjoy baking with chia as I am constantly in my kitchen adapting recipes to become allergy-free and vegan friendly.


1. Excellent Egg Substitute – I work with many clients who have allergies to eggs or have chosen vegan lifestyle, and they still want to eat baked goods. When mixed with water, chia seeds become an excellent binding agent that can be used in place of eggs when baking. For one egg, mix 3 tbsp water with 1 tbsp ground chia. Stir and let sit for 5-10 minutes. For a large egg, use 4 tbsp water.

2. Vegan and Allergy Friendly – Chia seeds are free from all common allergens, including gluten and offer a vegan source of omega fatty acids along with easily digestible protein.

3. Supports Digestive Tract Function – Chia is packed with soluble fiber along with vitamins and minerals that aid in normal digestive tract function. This fiber helps move food along the digestive tract and aides in the absorption of nutrients and elimination of toxins.

4. High in Antioxidants – Chia contains high levels of antioxidants. ORAC1 testing found chia higher even than flax seeds or blueberries!

5. Good Source of Calcium – Chia seeds are rich in calcium, containing more calcium by weight than whole milk. Plus, they contain the trace minerals magnesium and boron, which aid in the absorption of calcium and its’ utilization by the body.

6. Versatile – Chia seeds have a mild, nut-like flavor, are easily digested, do not have to be ground like flaxseeds in order to reap their omega-3 benefits. Sprinkle the seeds on salads, stir-fries and oatmeal, soak in nut, rice or soy milks and enjoy as beverages and puddings, or combine with water and use in baked goods in place of eggs. They are so east to use and store. Keep them in the refrigerator and grind as needed. If you buy them ground, use within 3-4 months.

Recipes using chia seeds

The chia seed was eaten by Aztecs for strength and was a main staple food along with corn and beans. Here are a few of my favorite chia seed recipes simple enough that kids can make and enjoy them too!


Chia Seed Pudding

Put all ingredients in a mason jar or other glass container with a secure lid and shake thoroughly. Store in refrigerator overnight. Top with chopped nuts and your choice of chopped/ sliced fruit. Sliced strawberries and sliced almonds are my favorite! Triple the recipe to share with friends and family!


2 tablespoons chia seeds
1/2 cup almond milk
1/4 cup pumpkin puree
Sliced pear
splash of natural sweetener (vanilla beans, honey, maple syrup)


Vanilla Chia Delight

Mix chia seeds and soymilk in a glass. Cover and pop it into the refrigerator for an hour. Remove from fridge and drink right from the glass. The chia soaks up the soymilk, so this drink reminds me of tapioca pudding. Also try stirring in a dash of cinnamon and nutmeg for an equally delicious drink!


2 tablespoons chia seeds
4 ounce vanilla soymilk


Kiwi Berry Punch

I always keep several bags of frozen berries in my freezer. Berries are natural sweet immunity boosters, low-calorie, and full of antioxidants. Berry consumption has been linked to diabetes and cancer prevention. Full Kiwi Berry Punch recipe here.


2 cups spinach, fresh
2 cups water
1 cup blueberries, frozen
1 cup mixed berries, frozen
1 banana
1 kiwi
1/2 avocado
2 tablespoon chia seeds (sprinkle on top)

*Use organic ingredients whenever possible. These recipes are Vegan and Gluten-free.


Where can you buy chia seeds?

We are often asked where do you find chia seeds? I personally buy mine from Trader Joes, but you can find them at any local health food store like Whole Foods or Sprouts. You can also buy chia seeds on Amazon.

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  1. Adrienne

    January 1st, 2015 at 8:34 am


    How long do you have to soak chia seeds prior to adding them to a smoothie? I think to try them out I want to soak them first. Thanks!

  2. SGS Rawkstar Jessie

    February 16th, 2015 at 8:31 am

    Hey Adrienne. I would suggest at least 20 minutes. 🙂

  3. ursula

    January 3rd, 2015 at 9:16 am


    what other substitute can I replace Chia Seed with? Can I use raw sugar, what do you suggest?

    thank you for your response.

  4. SGS Rawkstar Jessie

    February 16th, 2015 at 8:38 am

    Hey Ursula.

    Have you tried these other super foods: https://simplegreensmoothies.com/green-smoothie-superfoods Feel free to sub in hemp heart or raw nuts in place of chia seeds. 🙂

  5. Lorrie

    February 13th, 2015 at 7:45 pm

    I take 6 tbs. of chia seeds and grind them in a coffee bean grinder. Then mix with 2 cups vanilla almond milk. Stir for 2 minutes. Refrigerate. Stir one more time and put back in the refrigerator overnight. In the morning I heat about 1 cup in the microwave until hot and then add a little butter, heavy whipping cream, sugar free pancake syrup and a little Splenda to taste. Great morning start like oatmeal or cream of wheat…

  6. SGS Rawkstar Jessie

    February 16th, 2015 at 8:39 am

    Awesome! Great tips!

  7. Amy

    July 26th, 2015 at 3:03 pm

    I went to Trader Joe’s to buy chia seeds but they were sold out. Instead I found this new “Super Seed & Ancient Grains” blend that contains sprouted buckwheat groats, chia seeds, golden flax seeds, shelled hemp seeds, sprouted millet, organic red quinoa, and organic amaranth. I have been adding about a tablespoon to my smoothies (I make them one serving at a time). Do you think this is OK and is it as beneficial as just using straight chia seeds?

  8. SGS Rawkstar

    July 27th, 2015 at 6:17 pm

    Hi Amy,

    Thanks for reaching out! We love shopping at Trader Joe’s and it looks like you found a great superfood blend of seeds + grains to add to your green smoothie! Your body will be reaping tons of nutritional benefits, in addition to those found in chia seeds! We say, blend away!

    Learn more about some of the seeds + grains included here…


  9. Joya

    August 11th, 2015 at 1:45 pm

    I have been using chia seeds in my baked goods, smoothies etc. They’re fantastic! My personal recipe that I came up with where I use rhem most is:
    1 1/2c kale
    1/2c water
    1 1/2c frozen green grapes
    2 small apples
    2 peaches
    1 or 2 tbsp of honey
    And a tbsp of chia seeds.
    Sometimes I soak them first, and sometimes I just toss them in, usuly if I am pressed for time. 🙂

  10. Joya

    August 11th, 2015 at 1:47 pm

    Ps: that makes enough for 2 large smoothies 😉

  11. SGS Rawkstar

    August 12th, 2015 at 6:57 am

    Yum! Sounds amazing, Joya. Thank you so much for sharing. We love baking with chia seeds, they’re the perfect egg substitute!

  12. Amanda

    September 1st, 2015 at 1:37 pm

    Hello! I am just starting on my weight loss journey and have started using chia seeds in my smoothies. Does it matter if they are blended with everything else or just sprinkled in?

  13. SGS Rawkstar

    September 2nd, 2015 at 5:45 am

    Hi Amanda,

    Great question! You really can’t go wrong. We enjoy blendin’ chia seeds, stirring them in, + sprinkling them on top. I personally love the added crunch you get by sprinkling them on top, it adds a great texture!

    Reach out with any questions! We’d love to help you along your weight loss journey!

    Cheers to health, happiness, + leafy greens!

  14. Natasha

    September 11th, 2015 at 3:47 pm

    I’m new to the green smoothie thing and was wondering if I can make a batch and keep it in the fridge in mason jars for the week? I use chia seeds, spinach, fruits, yogurt and milk since I like it creamier. Is the okay to do?

  15. SGS Rawkstar

    September 14th, 2015 at 12:22 pm

    Hi Natasha,

    Great question! Green smoothies will keep in an airtight container for up to two days. We suggest adding a small amount of lemon juice to help preserve all of your smoothie’s green goodness! And separation is totally natural (because our recipes are free of any nasty additives), so give your smoothie a quick shake before enjoying…

    Looking to make your mornings easier? Check out our prep tips here…


    Adding milk + yogurt is perfect, if that’s what works for you! We personally avoid dairy, it’s the highest undiagnosed food allergy. Looking for a creamy smoothie, try blendin’ with almond or coconut milk. Or check out these tips for a thick + creamy green smoothie…


  16. betsey

    September 13th, 2015 at 1:04 pm

    Is there a benefit to whole vs ground chia seeds? The selection at the store today was huge! Any advice is appreciated 🙂

  17. SGS Rawkstar

    September 14th, 2015 at 12:26 pm

    Hi Betsey,

    Both are great options, and have equal nutritional value! I personally love adding whole chia seeds to my green smoothie after blending, it adds a great crunch!

  18. Dana

    November 13th, 2015 at 8:37 pm

    Can i drink these green smoothies for breakfast/lunch/and dinner?? Is there a limit on how many in a day? Im just starting and I’m trying to lose a little poundage 🙂

  19. SGS Rawkstar

    November 16th, 2015 at 12:48 pm

    Hi Dana,

    Our goal for you is to add one (16oz) green smoothie to your day in addition to your normal diet. By adding green smoothies to your diet we’re hoping to fuel your body with fresh fruits + leafy greens, but weight loss can be a happy accident. Did you know our co-founder Jadah lost over 25lbs in three months by replacing one meal with a green smoothie. Learn more about here story here…


    You can replace up to two meals with a green smoothie. We suggest adding healthy fats + protein to ensure you’re getting a complete meal. Learn more about our favorite meal replacement booster combos here…


    Reach out with any questions!

  20. MJ

    January 9th, 2016 at 5:30 am

    I know you love chia seeds but chia seeds do NOT love me! What can I substitute for them? Thanks!

  21. SGS Rawkstar

    January 11th, 2016 at 5:40 pm

    Hi MJ,

    We love chia seeds because they’re a great source of protein + healthy fats. Check out our favorite sources of protein + healthy fats here to use in their place…


  22. Wolfger

    January 19th, 2016 at 6:01 am

    I just got a big bag of chia at Costco. I’m not sure why you sprinkle on top… I just toss them in the blender with the rest of the ingredients and go.

  23. SGS Rawkstar

    January 19th, 2016 at 7:57 am

    Hi Wolfger,

    We love Costco! I actually have not seen chia seeds there, I’ll have to keep an eye out next time I’m shopping!

    I personally love to sprinkle chia seeds on top of my green smoothie for a little added crunch. But it’s all about your personal preference, you can blend, stir in, or sprinkle on top! Any method will give you a superfood fueled green smoothie!

    Cheers 🙂

  24. solange

    January 22nd, 2016 at 8:08 am

    Is there a different way to loose menopause weight as oppose to before menopause weight?

  25. SGS Rawkstar

    January 22nd, 2016 at 8:29 am

    Hi Solange,

    Thanks for reaching out! We’re green smoothie lovin’ rawkstars all right, but we’re not doctors or nutritionists. For that reason, we don’t think we can provide you with the best information when looking at pre and post menopause weight loss. Here are a few of our favorite tips to help you work towards your health + wellness goals…

    If you want to burn fat, you want to include plant-based smoothie ingredients that have the following weight loss effects:

    -Jump start your digestion
    -Burn excess fat
    -Reduce and expel bad cholesterol
    -Provide energy for your cardiovascular system
    -Detox and hydrate your body
    -Promote healthy bowel movement
    -Decrease your appetite for processed foods and sugars

    The Kiwi Berry Punch is a low-calorie, nutrient-dense smoothie recipe that combine the best fruits and veggies for an optimal approach to healthy weight loss.


    The best part about a green smoothie–you can use a smoothie as a low-calorie meal replacement because they are full of fiber which keeps your body feeling fuller longer.


    Hope this helps point you in the correct direction!

  26. Megan

    January 27th, 2016 at 4:17 pm

    Hi, does it matter if you put the chia seeds in with the smoothie to be blended together or are the better to not be blended and just mix them in the smoothie at the end?

    Also i drink around a pint of green smoothie every morning, is there a limit to how much I should drink a day or not?



  27. SGS Rawkstar

    January 27th, 2016 at 6:01 pm

    Hi Megan,

    Thanks for reaching out! We love adding chia seeds in a variety of ways, it’s all about finding your preference. You can blend, mix, or sprinkle! Personally, I love to sprinkle chia seeds on top of my blended smoothie for a little added crunch!

    Our goal for you is to add one (16oz) green smoothie to your day in addition to your regular diet, so a pint is the perfect choice! We suggest sticking with 1 to 2 servings.

    Cheers 🙂

  28. Pascale

    May 22nd, 2016 at 6:52 pm

    Hey, my husband and I just bought your book. We love smoothies and we are getting healthier. The only problem I have is that a lot of the smoothies are too citrus for me and I have very high acid reflux. Any recommendation on how to better use your recipes ?

  29. SGS Rawkstar

    May 23rd, 2016 at 7:18 am

    Hi Pascale,

    Is the citrus in our recipes not sitting well with you + your body? Our recipes are here to inspire you, so please don’t feel like you need to follow them to a T. Learn more about our favorite ingredient substitutes here…


  30. John Nauslar

    November 5th, 2016 at 5:03 pm

    High acid reflux? Evidently you are not getting your probiotics. We take a great probiotic. We have had people who had acid reflux and corrected it with the probiotics we take. And don’t let a medical doctor tell you you have too much acid.

  31. D

    April 28th, 2019 at 10:00 pm

    Can the Vanilla Chia Delight be set overnight?
    And if I do not have vanilla soy, just plain, can I simple add vanilla or perhaps some other flavour/sweetner like honey?

  32. SGS Rawkstar Carissa

    April 29th, 2019 at 3:01 pm

    Yes you can definitely let it set overnight and have it in the morning. Just make sure it is in an airtight container.

    You can totally add in some vanilla, honey, or maple syrup to make it more sweet.

    Hope that helps!

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