15 Health Benefits of Chia Seeds, According to Science (+8 Chia Seed Recipes)

Chia seeds are a versatile superfood. They are rich in vitamins and minerals the support good health in many ways.

These low calorie, high nutrient grains of goodness are important for both the body and the brain.

In this review, we’ll explain 15 amazing health benefits of chia seeds, and give you 8 recipes to try. It’s easier than ever to add this superfood to your diet!

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1. Chia Seeds are nutrient-rich yet low calorie

Chia seeds are rich in nutrition but low in calories, making them superior for anyone looking to cut calories but still keep nutritional value high.

With slightly more than a hundred calories per serving, these healthful little seeds pack quite a nutritional punch for their calorie count.

Chia seeds are high in fiber, antioxidants, protein, and low in carbs and saturated fat.

Chia is high in omega-3 fatty acids (the same good fat found in foods like salmon and avocados), making them a great food for anyone looking to get more Omega-3s but doesn’t like seafood.

They’re also perfect for low-carb diets, and won’t put you over your daily calorie limit. (1)

The nutritional profile of Chia seeds (per one ounce serving) breaks down like this: (2)

  • 138 calories

  • 9 grams of fat

    • 0.9 grams of saturated fat

    • 7 grams of polyunsaturated fat

    • 0.7 grams of monounsaturated fat

    • 0 grams of trans fat

  • 0 grams of cholesterol

  • 5 grams of sodium

  • 115 milligrams of potassium

  • 12 grams of carbohydrates

    • 10 grams of dietary fiber

  • 4.7 grams of protein

  • Vitamins including calcium, iron, and magnesium

Bottom line: Chia seeds are called a superfood for a reason! They are low in calorie count but pack serious nutritional value.

2. Chia seeds are high in fiber and help keep you full

With 11 grams of fiber per serving, chia seeds provide almost half of the daily recommended amount of fiber. This is fantastic news for anyone looking for high nutrient foods that keep you full for a long time.

Doctors recommend you should get between 38 grams and 50 grams of fiber daily, depending on your age and gender.

The fiber found in chia seeds is largely soluble, meaning they’re a great food for anyone with stomach issues. Soluble fiber also binds with cholesterol to help effectively flush it out of the body, adding to its many health benefits. (3)

Bottom line: Fiber helps keep you full, meaning if you’re counting calories, it’s a smart addition to your diet. Chia has tons of fiber per serving, helping you stay fuller, longer.

3. Chia seeds are rich in antioxidants

Antioxidants are little free radical fighting miracles that help fight signs of aging and fight harmful, cancer-causing cells.

Chia seeds are very high in antioxidants, elevating their level of health benefit and making them a great choice of food for anyone looking to add more antioxidant rich foods to their diet. (4,5)

Free radicals comes from all the environmental stressors our body faces daily -- everything from shampoo to processed food, even the air we breathe -- is full of free radicals. Chia seeds are a simple way to help combat disease in the body. (6)

Chia seeds high level of antioxidants also gives them a longer shelf life, helping Chia last up to two years without refrigeration.

Bottom line: Antioxidants help combat everyday destructive chemicals found everywhere. (7,8) Chia seeds have lots of antioxidants that help fight these harmful substances.

4. Chia seeds are a good source of protein

Approximately two tablespoons of Chia seeds provide four healthy grams of protein, making them a packed source of this important nutrient! (9)

Protein not only adds to feelings of satiety, but helps rebuild muscle and provides essential amino acids needed to keep every cell healthy.

According to WebMD, It is generally recommended that women get at least 50 grams of protein daily, while men should get 60 grams.

Adding chia seeds to your diet is an excellent way to ensure you are getting enough protein every day.

High protein foods like Chia seeds are great for weight loss because it helps the body burn fat quicker and more efficiently. (10)

Bottom line: Protein is a necessary nutrient and key to good health. Adding Chia seeds to your diet helps you get more of this needed nutrient and is a healthy, low-calorie way to do that.

5. Chia seeds are high in Omega-3s

There are several kinds of fat found in everyday foods. Saturated fat is generally considered “bad” fat, meaning it should be limited in daily intake. Saturated fat is thought to be a main contributor to weight gain over time.

Chia seeds are low in these harmful saturated fats, but are high in “good” polyunsaturated fats, specifically, Omega-3 fatty acids. This is the same kind of fat found in other superfoods like salmon (and lots of other seafoods), avocados, and flax seed.

For some people who don’t like seafood, or live in places where it is in limited supply (non-coastal areas) it can be hard to get the recommended eight servings per week of foods high in Omega-3s. (11)

However, plant based sources of Omega-3s are still not as effective at being absorbed and used by the body as sources from fatty fish or supplements like fish oil.

It is recommended that everyone get at least 250 milligrams a day of Omega-3s. Omega-3 acids not only raise good cholesterol (HDL) while helping lower bad cholesterol (LDL), but they support healthy hearts and brains, as well.

Omega-3 sources provide EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), too. (12)

Bottom line: You probably aren’t getting enough Omega-3s in your diet. While you shouldn’t rely on Chia seeds alone to get this nutrient, adding Chia seeds can help you get more of this beneficial fatty acid. (13)

6. Chia seeds help you lose weight

To lose weight, you need to consume less calories than you burn day over day. Chia seeds can help you consume less calories while not sacrificing nutrients you need to stay healthy.

Chia seeds contain 138 calories per ounce, about 7 percent of calories for a 2,000 calorie diet. While this might seem like a lot, Chia seeds are so high in necessary vitamins, minerals, antioxidants, and nutrients that they are still an excellent choice of food for anyone looking to lose some extra weight.

Their high fiber content, as discussed earlier on our list, helps keep you full for longer periods of time. Chia seeds have been shown in clinical trials to help burn more belly fat, too. (14)

Bottom line: Chia seeds are a good caloric investment if you are trying to lose weight. Their protein and fiber content help keep you full, so over the long run, you’ll consume less calories and lose more weight. (15)

7. Chia seeds are excellent for heart health

Chia seeds help reduce inflammation in the body, reducing blood pressure and cholesterol and supporting a healthy heart. The less internal inflammation, the less hard the heart has to work to move blood throughout the body.

Lowering blood pressure is recommended for almost everyone and decreases the likelihood of heart attack and deadly cardiovascular diseases like heart disease.

Heart problems are still one of the top killers of both men and women, especially in western cultures.

Adding Chia seeds is an excellent and easy way to support a healthy heart and reduce potentially deadly factors.

There is some clinical evidence to support that chia seeds can even help reduce arterial plaque, further lowering the risk of heart attack.

They are also exceedingly low in sodium. Excess sodium can increase blood pressure and cause the heart to work harder, and many people combating high blood pressure search out foods low in sodium.

Chia seeds are safe for anyone on a low-sodium diet because they only contain 5 grams of sodium per serving. (16)

Bottom line: Chia seeds help lower blood pressure, triglycerides, and LDL cholesterol, improving heart health and drastically lowering the risk of heart attack or heart disease. Eat Chia and your heart will thank you!

8. Chia seeds support good bone health

We all know we can get plenty of calcium from sources like milk, cheese, butter, and other dairy.

However, studies show that calcium from cow’s milk is not readily absorbed by the body and much of the needed nutrient goes to waste.

Chia seeds are surprisingly high in calcium, which supports healthy bones over the long-run. The seeds are more readily digestible than milk and other dairy, meaning you get more bone-building calcium with each serving than you do with a glass of milk.

With 179 milligrams of calcium per serving, about 3 and a half daily servings gives the average person over 600 milligrams of calcium.

Doctors and nutritionists recommend that an adult get 1,000 milligrams of calcium daily, so adding Chia seeds to your morning smoothie or yogurt packs the extra calcium punch you might be missing in your diet.

Bottom line: You probably aren’t getting enough calcium through dairy alone. Adding Chia to your diet can help you ensure you’re getting the recommended daily minimum without adding a ton of extra calories.

9. Chia seeds replenish the body after a workout

Chia is a great pre- or post-workout snack! The nutrient profile of Chia seeds means long-lasting energy if you use it as a pre-workout.

With their high protein and fiber content, Chia seeds are ideal for a post-workout recovery drink or snack.

When added to a smoothie or protein shake, Chia seeds add extra of all those good vitamins and minerals you need to help your body recover from an intense day at the gym.

Whether you’re a runner or a weight-lifter, adding Chia seeds to your workout recovery delivers you extra nutrition your bones, muscles, and organs will thank you for.

With 115 milligrams of potassium per serving, Chia seeds will help fight lactic acid production and decrease muscle cramps and delayed onset muscle soreness (DOMS), too. (17)

Bottom line: Adding chia seeds to your pre and post workout routine is an easy way to reap the benefits of this nutrient packed little seed. High protein content helps your body recover faster from workouts and gives you sustainable energy to get the most out of your gym sessions.

10. Chia seeds help regulate blood sugar

Chia seeds are highly recommended for people with diabetes.

Their nutrient profile helps slow the passage of glucose into the bloodstream, helping your sugar levels stay level for longer.

The chemical makeup of chia seeds gives you long-lasting energy and helps keep blood sugar levels from crashing or spiking. They are such a good energy source, in fact, that ancient Aztecs used to take them as sustenance for long, high-altitude walks. (18)

Since many people with diabetes, especially type 2 diabetes, are often looking for ways to not only manager their blood sugar, but also ways to control their weight and cholesterol, Chia seeds make a smart addition to the diet of anyone fighting diabetes.

Bottom line: Chia seeds are totally safe for people with diabetes, and even offer additional benefits to helping control blood sugar and weight. They’re a smart, doctor-approved choice for people battling diabetes.

11. Chia seeds support HDL cholesterol

There are two main types of cholesterol. LDL, commonly known as “bad” cholesterol, is what most doctors encourage us to try to lower.

The second kind is HDL, or “good” cholesterol, and is what most doctors encourage us to try to get more of. HDL cholesterol comes from “good” fats -- those same Omega-3 fatty acids we mentioned earlier.

Like many seafoods and avocados, Chia seeds help support a high HDL number, which actually lowers the risk for things like heart attack, heart disease, and stroke.

Chia seeds also fight excess triglycerides in the blood, which is extra fat carried by red blood cells. Lowering triglycerides can also lower your risk of heart-related disease. (19)

Bottom Line: Chia seeds help raise good cholesterol and lower bad cholesterol. They also help lower triglycerides and help lower your risk of diseases associated with high cholesterol. (20)

12. Chia seeds support digestive health

Chia seeds high fiber content helps promote regularity and can solve digestive issues.

Most people consume less than half the recommended daily amount of fiber, and adding Chia seeds to your regular diet can help you get more of the fiber you need.

Lots of people experience constipation and other digestive issues because they don’t consume enough fiber day to day.

Many nutritionists suggest eating water-soaked Chia seeds to help relieve chronic constipation and to clear toxins from the intestines.

One word of caution: start with a small amount of Chia seeds if you’ve never eaten them before. For many people, Chia can be added with no stomach upset or digestion issues.

For others, adding too much too fast can cause stomach cramping and diarrhea. Start with a small serving each day, then build up slowly to find what works best for your body. (21)

Bottom line: You’re like a lot of people if you experience digestive upset, probably because you don’t get enough fiber in your daily diet. Chia seeds are an easy way to help you get more fiber and relieve those digestive issues.

13. Chia seeds are safe during pregnancy

Any woman who has ever been pregnant can attest to all the foods you can’t eat when carrying.

Great news -- Chia seeds are perfectly acceptable for use during pregnancy! Pregnancy can deplete the body of many vitamins and minerals in nine months, and chia helps restore many of those needed nutrients to both mother and baby.

Calcium, DHA and Omega-3 fatty acids help support healthy growth of the baby, while fiber helps keep mom full and alleviates some digestive issues that come with pregnancy.

It is good practice to check with your prenatal doctor before adding Chia to your diet, just in case it might not be right for you.

Bottom Line: Chia seeds a generally a safe food for pregnant and nursing women. Their nutrient density makes them a smart choice for both mother and baby.

14. Chia seeds have high vitamin & mineral content

Chia seeds are high in necessary minerals that support overall health and wellness.

According to the American Society for Nutrition, in addition to being high in calcium, chia seeds are high in the mineral magnesium with supports calcium absorption and helps support healthy bones and a healthy nervous system.

Copper, iron, manganese, phosphorus and zinc are also found in abundance in Chia seeds. Vitamins B1, B2, thiamin and niacin are also found in Chia, and help support healthy hair and nails.

Bottom line: Chia seeds have lots of vitamins and minerals you might not be getting from other foods. Adding them to your existing diet helps support healthy bones, nervous system, healthy organs, hair, and nails.

15. Chia seeds are easy to incorporate with other foods

Now for the best news: Chia seeds are super easy to add to other foods!

No need to change your entire routine to reap the many benefits of Chia seeds. Chia seeds can be consumed raw, added to smoothies, mixed in with yogurt, or sprinkled in jams, dressings, or sauces.

They can be baked in to breads, muffins, energy bites, or even crackers. They can even be added to decadent desserts like chocolate cake, ice cream, and pudding.

Additionally, they can be soaked in water and consumed soaked to increase fullness and digestive benefits.

When soaked, they do expand considerably in size and can even be used in place of tapioca.

They can be ground into a fine powder and used in place of other flours in everything you’d use regular flour in.

Chia seed is highly versatile so don’t be afraid to experiment! Their mild flavor won’t overpower the other ingredients in your cooking, and you might be surprised at the number of things you can add them to. (22)

Bottom line: Chia seeds are very versatile and can be used in many different recipes. Experiment to find what you like best. You might be surprised at the number of things you enjoy Chia seeds in!

In summary, Chia seeds are considered a marketable superfood for many reasons.

They are low in calories and nutrient dense, high in fiber and good cholesterol, and high in vitamins and minerals.

They are truly a food that can be enjoyed by people of all ages, and even the healthiest of people can reap the many dietary benefits Chia seeds have to offer.

They help lower the risk of many potentially deadly diseases and top killers of adults in modern society.

Chia seeds are even safe for the majority of pregnant and nursing women. Anyone looking to improve their health and wellness can benefit from adding Chia seeds to their diet.

If you’re already a fan of Chia, or we sold you with all it’s amazing health benefits and great nutrition, check out our list below for some great recipes to try with your new favorite seed.

If you’re not convinced that Chia seeds are for you, perhaps our delicious featured recipes will sell you on the versatility and usability of Chia seeds.

Chia Seed Recipes

Now that you see all the great benefits of adding Chia seeds to your diet, here’s some great recipes to help you reap the most of these high nutrient little miracle seeds.

We tried to include a variety of different recipes to help you see just how versatile Chia seeds can be!

They are super easy to incorporate in a many recipes and require very little extra preparation.

Resources like Pinterest are also fantastic for finding tons of different recipes that incorporate Chia seeds.

Add them to smoothies, yogurt, ice cream, pudding, even baked goods and pancakes!

1. Chia Energy Bites

These yummy Chia Energy Bites are the perfect, healthy snack you can feel good about!

With gooey nut butter, sweet honey, chia, coconut and chocolate these bits are sure to be a hit with the whole family.

These bites are easy to make, and also completely gluten free. These energy bites get you all the wonderful health benefits of Chia seeds while tasting like a special treat!


  • 1 cup rolled oats

  • ½ cup nut butter (peanut, cashew, almond, whatever you like)

  • 2 tablespoons honey

  • 2 tablespoons desiccated coconut

  • 1 tablespoon chia seeds

  • ½ teaspoon vanilla extract

  • Melted dark chocolate, to top the bites


  1. Mix all ingredients together, except the chocolate, until everything is coated and well combined.

  2. Roll the mixture into equal, bite-sized balls. This recipe makes about 15 bites, but you can make more or less depending on what size you want them to be. Place the bites in the fridge until they are firm and not sticky.

  3. Melt the chocolate using the method of your choice, being sure not to burn it. Drizzle on top of the bites, adding as much or as little as you would like. Place back in the fridge until the chocolate is firm and no longer sticky.

  4. These yummy treats can be stored in an airtight container or bag for up to 5 days.

2. Honey Lemon Chia Seed Muffins

These delicious Honey Lemon Chia Seed Muffins are perfect for spring and summer, and are sure to be a hit if you love lemon flavor.

Similar to a poppyseed muffin, these chia seed muffins trade poppyseed for chia -- but you won’t notice anything except how delicious these muffins are!

You can reap all the amazing benefits of chia seeds with this special breakfast treat!


  • 1 3/4 cups all-purpose flour

  • 3/4 cup granulated sugar

  • 2 1/2 teaspoons baking powder

  • 1/4 teaspoon salt

  • 3/4 cup part-skim ricotta cheese (don’t subsitute greek yogurt, the muffins won’t turn out as fluffy!)

  • 1/2 cup water

  • 1/4 cup olive oil

  • Zest of 2 lemons

  • 2 tablespoon fresh lemon juice

  • 1 egg

  • 2 tablespoons chia seeds

  • 2 tablespoons honey, melted

  • Cooking spray


  1. Preheat the oven to 375F degrees. Line a muffin pan with cupcake liners and spray them with your favorite cooking spray.

  2. Add flour, sugar, baking powder, and salt to a big bowl. Whisk together until all combined.

  3. In a separate bowl, mix together ricotta cheese, water, olive oil, lemon zest, lemon juice, and egg.

  4. Make a divot in the center of the dry ingredients.

  5. Pour the mixed wet ingredients into the dry ingredients

  6. Mix until well combined.

  7. Add the chia seeds, and gently fold into the batter, making sure not to overmix.

  8. Distribute the batter evenly into the prepared cupcake liners.

  9. Bake for about 15 minutes, depending on your oven. The muffins are done when a toothpick inserted in the middle comes out clean.

  10. Remove from the pan and cool for 5 minutes.

  11. With a pastry brush, brush melted honey on top for the extra delicious sweetness.

  12. Cool the rest of the way, then enjoy!

  13. Store at room temperature in an airtight container or bag for up to 7 days.

3. Blueberry Chia Seed Pancakes

Start your day strong with these healthy and filling Blueberry Chia Seed Pancakes!

Made with whole wheat flour and creamy greek yogurt, these pancakes taste great and don’t weigh you down.

You can feel good starting your day with this lighter version of a traditional pancake. The sweet and tart combination of lemon zest and blueberries make these pancakes the perfect balance of sweet and hearty.

Plus, with a full serving of chia seeds, you’re getting all the best benefits of chia seeds with each delicious bite!


  • ½ cup whole wheat flour

  • 1 teaspoon baking soda

  • ¼ teaspoon salt

  • 2 eggs

  • 2 tablespoons honey

  • 2 tablespoons plain yogurt

  • ½ cup almond milk (or any milk you like)

  • 2 tablespoons chia seeds


  • 2 tablespoons plain greek yogurt

  • Juice from 1 lemon

  • 1 teaspoon lemon zest

  • ¼ cup blueberries


  1. Mix flour, baking soda and salt in a large bowl.

  2. Add eggs, honey, yogurt, and milk and whisk until everything is well combined and incorporated. Stir in the chia seeds.

  3. Heat a skillet or nonstick pan over medium heat. Your pan is ready when you can throw a few drops of water on it and the water sizzles. Add batter to form a pancake. You can add as much or as little as you like depending on the size of pancake you want.

  4. When the batter bubbles on the top, use a spatula to flip your pancake over, cooking both sides evenly. Repeat this process until all your batter is gone.

  5. To top, put yogurt in a bowl and mix in lemon juice and lemon zest. Top your pancakes with your yogurt mixture and fresh blueberries.

  6. Enjoy your delicious and healthy breakfast!

4. Coconut Cream Pie Overnight Oats

These delicious Coconut Cream Pie Overnight Oats are another sweet way to start your day with the many benefits of chia seeds.

With protein packed greek yogurt, coconut, and chia seeds, these overnight oats will keep you full until lunch, guaranteed.

These overnight oats are a breeze to prepare (mix and go simple) and will make breakfast easy for you on even the busiest days.

You can rest assured you’ll be starting your day right with a healthful breakfast that won’t weigh you down.

These overnight oats can be topped with any of your favorite fresh fruits, honey, toasted coconut flakes, or sliced almonds -- anything you like, really!


  • 2 cups old fashioned rolled oats (you want plain oats)

  • 2 tablespoons chia seeds

  • 2½ cups refrigerated coconut milk (or your favorite milk, almond, soy, or regular will do)

  • 4 tablespoons maple syrup or honey, or your favorite liquid sweetener

  • 1 cup plain Greek yogurt

  • ⅓ cup sweetened shredded coconut


  • Toasted coconut flakes

  • Sliced almonds

  • Your favorite fresh fruit


  1. Place all the non-toppings ingredients in a large bowl and mix until everything is coated and well combined.

  2. Cover with plastic wrap or a lid and put in the fridge for at least 3 hours,or overnight.

  3. When you’re ready to enjoy your oats, stir in the Greek yogurt and shredded coconut. Serve with toppings of your choice and enjoy!

5. Peanut Butter Chocolate Chia Pudding

Chia pudding is a classic recipe. This yummy twist on classic chia pudding combines the creaming deliciousness of peanut butter, with the sweet smoothness of chocolate.

Throw chia seeds in the mix of this Peanut Butter Chocolate Chia Pudding for all the health benefits they provide.

This is a sweet treat is really the best of both worlds -- dessert and healthful chia seeds! Mix and go simplicity makes this recipe super easy to prepare and will help you get a full serving of chia seeds.


  • 1/4 cup of peanut butter

  • 2 cups of milk

  • 1/4 cup of cocoa powder

  • 2 tablespoons of honey

  • 1/2 cup of Chia seeds


  1. Mix all ingredients in a big bowl and stir until everything is well combined and coated evenly (make sure to scrape the sides of the bowl to get the most of all your ingredients).

  2. Put in the refrigerator for at least a couple of hours, or overnight, for the most delicious chia pudding you’ve ever tasted!

6. Detox Green Smoothie with Chia Seeds

This smoothie is the perfect snack, light meal, or post-workout recovery drink.

With nutrient dense spinach, pineapple, banana, and chia seeds, this Detox Green Smoothie with Chia Seeds packs a big nutritional punch and tastes delicious.

The sweetness of the pineapple and banana cuts the taste of the spinach. You get all the nutrients of each ingredient, but all you’ll taste is fresh fruit.


  • 1 cup spinach leaves

  • 1 banana, cut into pieces

  • 1 cup frozen pineapple chunks

  • 1 tablespoon chia seeds

  • 1 cup unsweetened almond milk (or more to taste)


  1. Pack all ingredients in your blender and blend until smooth. You can add more or less almond milk to your preference. Less will make a thicker smoothie, and more will make a thinner smoothie.

7. Strawberry Chia Seed Jam

This delicious Strawberry Chia Jam is perfect for those cold winter months when you can’t get fresh strawberries.

Make this jam in the late summer when the strawberries are at their ripest and juiciest, and it’ll keep until you desperately are craving strawberries in the middle of colder months!

The best thing about this recipe is you can customize it as much as you’d like -- if you want more or less chia in your jam, or if you want a larger or smaller batch.

You can also add different seasonings or citrus zests to change the flavor to exactly what you like.

Unlike most jams that require an intense canning and sterilization process, this easy to prepare jam calls for only three ingredients and just half an hour to make.


  • 24 ounces strawberries (fresh is best but frozen will work)

  • 2-4 tablespoons honey, maple syrup, or agave

  • 2 tablespoons chia seeds

Optional add-ins:

  • Aged balsamic vinegar

  • Ginger or cinnamon

  • Vanilla or almond extract

  • Orange or lemon zest


  1. In a medium saucepan, add the berries and 2 tablespoons honey.

  2. Cover the pan and simmer, stirring occasionally until the berries and honey starts to liquefy. This generally takes about 5 or 10 minutes depending on how large of a batch you want to make.

  3. Once the fruit and honey has liquified, bring the mixture to boil and let it boil until the mixture becomes more of a strawberry-like sauce.

  4. Mash the fruit as much as you’d like to get your desired consistency. If you want more of a jam, mash more. If you want more like preserves, mash less.

  5. Taste for desired sweetness. If you’d like it sweeter, add in more sweetener a few teaspoons at a time. Stir in any optional add-ins you’d like.

  6. Now you’re ready to stir in the chia seeds. Once mixed, let the jam cook for another minute.

  7. Remove from heat, give it a good stir, and let sit (no heat, uncovered) for about 10 minutes.

  8. The mixture will start to thicken up as it cools off. If it still seems too thin after 10 minutes, add another teaspoon or two of Chia seeds, and let sit another 10 minutes. The Chia will help soak up extra liquids.

  9. Place your strawberry chia jam to a jelly jar or other airtight container

  10. This yummy jam can be stored in the refrigerator for 2 weeks, or freeze for up to a couple of months. This recipe is perfect to make in big batches and store for use later!

8. Grain-Free Chia Seed Crackers

These homemade Grain-Free Chia Crackers are sure to be a hit with everyone in the family.

Not only are these crackers crunchy, tasty, and everything a great cracker should be, but they are completely grain-free so they are safe for keto and low-carb diets, too.

If you are trying to cut carbs but love crackers, this recipe is for you.

You can make these crackers in large or small batches, and can be topped with just about any combination of meat, cheeses, vegetables, or dips.

These crackers are highly versatile too, so you have no worries about taking them to your next potluck or office party! The Chia seeds and hemp hearts give these crackers a pleasantly nutty flavor that really adds to the richness and complexity of this simple, homemade cracker.


  • 4 tablespoons Chia Seeds

  • 4 tablespoons Hemp Hearts or hemp seeds

  • ½ cup Almond Flour

  • 2 tablespoons Extra Virgin Olive Oil

  • 1 pinch sea salt

  • ½ cup water to soak the chia seeds


  1. Preheat oven to 200F degrees.

  2. The chia seeds need to soak for an hour in the ½ cup of water.

  3. After about 30 minutes, the Chia seeds should be gelatinous and have absorbed all the water. Give them a good stir, they should be thick. If you picked them up with a spoon they should stick to the spoon.

  4. If the Chia seeds are still too wet, add another tablespoon to the bowl and wait about 10 minutes.

  5. Once the Chia seeds are thick and sticky, add the rest of the ingredients.

  6. Combine well to form a dough. It should be pliable, like sugar cookie dough. You could make a ball with it without it falling apart or cracking.

  7. Place your dough ball on a large piece of parchment paper.

  8. Cover it with another piece of parchment paper or plastic wrap and start rolling it out with a rolling pin (or improvise, if needed. Canned goods and wine bottles make fantastic rolling pins in a pinch!)

  9. The dough should be thin, without breaking or cracking Try to get the dough to be ¼ of an inch or thinner. You want to make sure it’s of even thickness or it won’t bake evenly.

  10. Peel off the parchment paper and/or plastic wrap.

  11. Place a clean sheet of parchment paper on a large cookie sheet. Place your rolled out dough on the parchment, being super careful not to break or crack the dough.

  12. Bake at 200 F degrees for about 45 minutes, or until totally dry and slightly browned.

    1. If the crackers are not drying, it means you rolled them out too thick! You can take them out of the oven and put them back on the cookie sheet upside down, so the other side can dry easier. Only do this step if you are having trouble getting them to bake evenly.

  13. Once they are dry and crispy, let them cool, and cut into desired size with a sharp knife. You can now peel the parchment paper off the bottom, if you haven’t already.

  14. Store in a ziploc bag or an airtight container.

With luck, this list has helped you see all the tremendous benefits Chia seeds offer in terms of health and wellness. They have earned their place as a superfood, without a doubt. Whether you already love chia seeds, or have never eaten one in your life, hopefully our list of benefits and great recipes will convince you to add this nutrient dense seed to your daily diet.