Chia seeds have been eaten for centuries, and they're still popular today. Here's how to cook with the nutrient powerhouses.

Mayans and Aztecs were big fans of chia seeds; they felt that they could boost their energy levels, improve their stamina, and bolster their strength. In fact, in Mayan, chia means "strength." Centuries on, and chia seeds are once again being hailed for their potential health benefits, and also their versatility and nutty taste. In 2023, the chia seed market was valued at $203 million, and by 2033, it's predicted to surge to more than $390 million. But can chia seeds really give us strength and energy? It turns out, the Mesoamericans might have been on to something.

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Chia seeds are tiny, oval-shaped seeds derived from the Salvia hispanica plant, which is a member of the mint family. They are native to Central and South America, where they have been consumed for centuries. Chia Fresca, for example, is a traditional Mexican lemonade with added chia seeds. Chia seeds are a particularly popular pudding ingredient (as you'll see in our vegan recipe list below!), but due to their neutral, slightly nutty, flavor, they can easily be added to both sweet and savory dishes. In fact, their ability to absorb flavor makes them an incredibly versatile ingredient.

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Chia seeds are packed with nutrients, including omega-3 fatty acids, fiber, protein, vitamins (such as B vitamins), and minerals (including calcium, phosphorus, and magnesium), all of which may help to boost energy levels.

But that's not all. Because of their ability to effectively absorb water, forming a gel-like substance, they can help with hydration, too (which makes them a popular choice with athletes). They're also a good source of antioxidants, which are compounds that may help to tackle harmful oxidative stress in the body.

In December 2023, research from Oregon State University suggested that chia seeds could even play a role in the future of medicine. The study found more than 2,700 genes in chia seeds may create small, health-boosting particles when digested, which could help to tackle issues like diabetes and high blood pressure.

Inspired to eat more chia seeds? Check out the delicious vegan recipes below. We hope you're in the mood for pudding!

This nutty, nourishing breakfast pudding offers a delicious balance of bitter and sweet flavors. Prepare it the night before for a satisfying morning treat with berries and coconut flakes.

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This breakfast treat is rich in protein, omega-3s, and plenty of flavor. Enhanced by hazelnuts and dairy-free chocolate hazelnut butter, it's decadent, nutritious, and indulgent.

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Mashed bananas, applesauce, and strawberries bring plenty of nutrition and sweet flavor to these tasty oat-based snacks. For a bit of extra indulgence, we suggest dipping them in dark chocolate.

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Emani Corcran

For a nutritious and tasty start to the day, check out this creamy, tropical pudding, which blends mangoes with coconut milk, maple syrup, vanilla, and chia seeds. Don't fancy it in the morning? It's a great choice for dessert, too.

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Blissful Basil

This fruity treat combines almond milk, chia seeds, maple syrup, vanilla, strawberries, mango, and dates for a convenient, nutrient-packed breakfast. It's ideal for meal preppers, as it can be prepared in one go at the beginning of the week.

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Murdoch Books

This nutrient-packed bowl, which makes for the perfect breakfast or midday snack, features frozen açaí, raw granola, and a delightful berry-chia jam. Make sure to top with cacao nibs and extra peanut butter.

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Amy Angelo

This quick and easy dessert (or mid-afternoon snack, no judgment) tastes just like brownie batter. Experiment with toppings like crunchy peanut butter, shredded coconut, or toasted pecans for extra flavor and crunch.

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