Chia seeds are hands down the ultimate superfood of the last decade and a great way to get more plant-based foods in your kid’s diet. They’re packed with protein, fiber, and the healthy fats kids need in their diets. You’ve probably seen recipes for chia seed pudding, but there are a ton of other kid-friendly ways to use chia seeds too.
In this post, I’ll be covering:
- Chia seeds nutrition
- Kid-friendly ways to use chia seeds
- Chia seed recipes
CHIA SEEDS NUTRITION
Chis seeds might be tiny, but they pack a ton of nutrition.
With more than 4 grams of protein and a whopping 10.6 grams of fiber in every ounce, chia seeds will satisfy your kid’s hunger.
Plus, because chia seeds have a low glycemic index, so they keep blood sugar levels steady.
Chia seeds are also a good source of calcium, and the highest plant source of omega-3 fatty acids, which studies show support cardiovascular health, lower inflammation, prevent chronic disease, and support brain health.
Related: 9 Brain-Boosting Foods For Kids
WHAT DO CHIA SEEDS TASTE LIKE?
If you have picky eaters who don’t like to try new foods, you won’t have to sell them on the taste of chia seeds because they have a mild, nutty flavor.
1. CHIA SEED PUDDING
A healthy and delicious pudding is one of the best ways to use chia seeds and it makes for a healthy after-school snack or dessert.
Since chia seeds absorb about 10 times their weight in liquid, when they’re mixed with a liquid such as almond milk, they form a gel and become soft like tapioca pudding.
Chia seed pudding is also a great replacement for store-bought puddings which usually have a ton of artificial ingredients and are high in sugar.
You can add things like cacao or cocoa powder, honey or maple syrup, pure vanilla extract, and cinnamon, and top the pudding with fresh or dried fruit.
Related: [VIDEO] Is Dried Fruit Healthy For Kids?
2. ADD CHIA SEEDS TO PANCAKES AND WAFFLES
When you’re mixing pancake or waffle batter on Sunday morning, add some chia seeds. You’ll get an extra boost of protein, fiber, and healthy fats without altering any of the flavor.
3. MIX CHIA SEEDS INTO BREAD AND BATTERS
You can add chia seeds into just about any recipe for quick bread, brownies, cakes, cookies, and bars.
Since I’m allergic to flax seeds, I use chia seeds instead when I make my favorite gluten-free bread recipe.
4. USE CHIA SEEDS AS A REPLACEMENT FOR EGGS
You can also use chia seeds as a substitute for whole eggs.
To replace one egg, mix one tablespoon of whole chia seeds with 3 tablespoons of water and let it sit for 5 minutes.
5. AS A TOPPING OR MIX-IN
Kids love a little something extra and special in their meals, and chia seeds easily lend themselves as a healthy topping for yogurt and apple sauce.
You can also make yogurt parfaits with chia seeds and incorporate them into overnight oats.
6. BLEND CHIA SEEDS INTO SMOOTHIES
Breakfast smoothies can be a great, non-sneaky way to get your kids to eat vegetables and when you blend in some chia seeds, there’s plenty of protein and fiber to fuel your kid until lunch.
You can add dry chia seeds or soak them beforehand, it’s only a matter of preference.
Related: How To Make Smoothies for Kids
7. ICE CREAM AND POPSICLES
One of the best kid-friendly ways to use chia seeds is in ice cream. Making homemade ice cream or popsicles allows you to control the ingredients and the amount of sugar, and it saves you money, especially during the summer months when kids eat a lot of cool treats.
8. MAKE CHIA SEED JAM
Whether it’s a PB&J or toast for breakfast, most kids love jam, jelly, or fruit preserves.
Yet most store-bought versions are made with ingredients like high fructose corn syrup and are high sugar.
With some chia seeds, fresh, or frozen fruit, and a bit of sweetener, however, you can make your own.
9. USE CHIA SEEDS TO MAKE HOMEMADE GRANOLA
With oats, nuts, and fruit, granola is often seen as a heathy food but most types of granola are high in sugar.
Instead, make homemade granola and add chia seeds for even more protein, fiber, and texture.
CHIA SEEDS RECIPES
There are so many kid-friendly ways to use chia seeds but if you’re looking for some quick and easy recipes, here are some your kids will love.
CHIA SEEDS RECIPES FOR BREAKFAST
Chia Chocolate Chip Oatmeal Breakfast Cookies — from Ambitious Kitchen
Chia Seed Bread — from Greedy Gourmet
Buckwheat Chia Bread — from Bianca Zapatka
CHIA SEED PUDDING
Healthy Pumpkin Chia Pudding — from Momables
Layered Chia & Almond Pudding Parfait —From Against All Grain
Chocolate Chia Seed Pudding — from Detoxinista
Blueberry Chia Seed Smoothie — from The Worktop
Strawberry Banana Chia Seed Smoothie — from Jar of Lemons
Banana Chia Spinach Smoothie — from What’s Gaby Cooking
Chia Pudding Breakfast Parfaits (Four Ways) — from Project Meal Plan
Chia Yogurt Power Bowl — from Fit Foodie Finds
Peanut Butter Overnight Oats — from Minimalist Baker
Berry Chia Overnight Oats — from Pinch of Yum
GRANOLA WITH CHIA SEEDS
Protein-Packed Chia Seed Granola Recipe — from A Side of Sweet
Coconut Chia Seed Granola — from Simply Scratch
CHIA SEED JAM
The Easiest Berry Chia Jam — from Cookie + Kate
10-Minute Chia Seed Jam — from Gimme Some Oven
DESSERTS WITH CHIA SEEDS
Chocolate Chia Ice Cream — from Top With Cinnamon
Fruity Chia Seed Coconut Popsicles — from A Saucy Kitchen
Raspberry Coconut Chia Pudding Pops — from Skinnytaste
Blueberry Lemon Bundt Cake With Chia Seeds — from Homemade Food Junkie