Chia seed is a highly versatile food that can nicely be integrated into several healthy and tasty food recipes. In fact, I have come across over 100 plus verities of recipes with chia seeds.
Chia tastes best when they are used in pudding, smoothies or cookies.
For this article, I have hand-picked 12 best weight loss recipes with chia. Most of them are “chia seed pudding” or “Chia gel” and smoothie recipes.
Before we go into the details of these top 12 weight loss recipes, let us see briefly what is in this seed that helps in weight loss.
How Does Chia Help In Weight Loss?
To lose weight the healthy way, your daily diet must consist of fewer calories than what your body burns each day.
A healthy weight loss diet must fewer calories and no bad fats but should contain the daily required amount of all essential vitamins and micronutrients.
Chia seed is a nutrient-dense food which can rightly fit into any healthy weight loss diet plan.
Having one serving of Chia seed per day is good for healthy metabolism and a reduction in body weight.
The calories in this seed are comparatively less than those found in most other seeds and nuts. A one-ounce serving of Chia seeds contains approximately 138 calories. That is about 7 percent of the daily calorie limit for a 2,000-calorie diet.
The calories in chia per serving might appear to be slightly high in the context of a daily calorie limit. However, the nutritional value of the Chia seed is far greater than the crabs-rich foods like grains and cereals.
When you have the chia foods, you should cut back grain and cereal foods to balance the calorie intake.
The daily required dietary fiber intake per person ranges from 21 to 38 grams, depending on the gender and age of the person.
Chia seeds are packed with natural fiber; about 10 grams per serving. That is to say, nearly 30 to 45% of the dietary fiber per day can come from a 1-ounce serving of chia seeds.
A study published in today’s Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight. If that is true, chia is an ideal food that can give an incredible boost to the fiber intake.
The high concentration of dietary fiber in Chia is good for weight loss; it enhances blood glucose and lipid profile.
According to one study report of Nutrición Hospitalaria in 2014, the subjects who ate ground chia daily for 12 weeks experienced more weight loss outcomes than those who didn’t. Interestingly, a significant reduction in waist circumference and belly fat was also reported in those regularly ate the Chia diet.
The chia seeds are an excellent appetite suppressant. The little seeds bulk up in liquids can help you feel fuller faster. These seeds usually absorb 10 times their weight in water, and this helps to hydrate the body well.
On the whole, Chia seed helps in weight loss by improving digestive health, boosting metabolism, supplying healthy fatty acids, rich fibrous content, and fewer calories.
Read More Details: Chia Seeds Health Benefits, Nutrition, And Recipes
Top 12 Chia Recipes For Weight Loss
Chia seeds can be used as dry seeds, soaked or ground forms depending on the requirement of each recipe. However, few people may find it hard to digest the dry chia seeds, and that may cause some kind of discomfort in the gut.
Most of the Chia puddings and smoothies’ recipes require chia seeds to be soaked in water or almond milk at least for an hour or two before the preparation; overnight soaking is the best option.
Even after making the pudding or gel, at least 1 hour time to be given for all the ingredients to sync well for the best taste.
I have specially chosen this 12 chia weight loss recipes because all ingredients in each of them promote fat loss, and they are vegan, gluten-free, grain-free, oil-free, and refined sugar-free.
1. Chia And Mixed Berries Smoothie
This weight loss smoothie is full of dietary fiber, antioxidants and appetite suppressants which can help you feel full for longer and eat less. Ingredients required for this smoothie are chia seeds, blueberries, raspberries, and strawberries. Take all ingredients in equal amount and if necessary use almond milk to make the smoothie tasty and thicker in consistency.
Read Stepie’s article for more details of this recipe.
2. Chia-Chocolate Granola Bites
A moderate amount of granola (with low sugar content) is beneficial for health.
Just like the Chia, the granola cereal has several health benefits which include its ability to lower cholesterol, improve digestion, help in weight loss, improve heart health and increase energy.
The cherry-chocolate granola cookie bites do not lead to unwanted weight gain. Dark chocolate chunks provide a healthy dose of antioxidants, and chia seeds add fiber and omega 3s.
Read the details of this recipe by Juicy Noelle in her blog post.
3. Chia Pudding With Almond Milk
The weight-loss benefits from almond milk are great. It has a low caloric value; an 8 oz serving (without added sugar) only contains around 60 calories.
The only ingredients required for this putting is 3 cups ‘unsweetened’ almond milk, 1/2 cup chia seeds, 1-3 tablespoons of pure maple syrup and 1/2 teaspoon vanilla extract for taste.
After making the putting, it is good to allow overnight seasoning of the pudding to achieve thicker consistency and better taste.
Read the details of the recipe in Renee Blair’s post.
4. Fig, Almond, Chia And Oat Pudding
The fiber-packed chia and figs are an excellent combination of weight loss with greater fat-burning effects. The fig fruit, with rich fiber content and low calories, is a healthy diet for all. Almond and Oat included in this pudding are also equally beneficial for weight loss.
In a medium-sized bowl mix chia seeds, rolled oats and milk. Set aside to coagulate for 15-20 mins and then add sliced figs and almond seeds as toppings.
Read the details of the recipe in Fettele Vegan’s blog post.
5. Chia Seed Dressed Salad
Just sprinkling a teaspoon of Chia seeds over the salad adds fiber, omega3s, and protein to the salad. There are several combinations of vegetables and fruits that can be used to prepare a healthy weight loss of salad.
One of the best weight loss salads is the combination of Bibb lettuce, cucumber, pineapple, avocado and almond with Chia seed dressing.
Read the details of this recipe in Jenny Sugar’s blog post.
6. Blueberry Chia Seed Pudding
Blueberries are considered to be a superfood with great nutritional value, packing a ton of fiber into each berry, along with an excellent dose of folate, potassium, and vitamins B6, and C. Blueberry diet is also very popular as an effective weight loss diet.
The major ingredients used in this pudding are almond milk, blueberries, Chia seeds, honey, and vanilla extract. To prepare this, simply blend your blueberries with almond milk, honey, and vanilla. Add Chia seeds to it; allow the Chia seeds to absorb the almond milk for an hour before you have the beautifully textured and tasty pudding for breakfast.
Read the details of this recipe in SkinnyMs’ blog post.
7. Chia Debloating Drink
Bloating stomach has adverse effects on the digestive health of the body. Regular bloating bowel problem also leads to unwanted weight gain, increased blood pressure and stress.
One of the finest ways to get rid of the bloating stomach is by beginning your day with a serving of Chia drink. The fiber content and omega-3s in Chia are excellent to make you feel bloat-free.
Combine the soaked chia seeds and super-greens with the coconut water, stir for a minute or two, and drink it.
Read the details of this recipe in Leta Shy’s blog post.
8. Dr. Bob’s Chia-Kale Blueberry Smoothie
According to Dr. Bob, there’s no healthier way to start the day than with his 314-calorie chia-kale smoothie. He further comments Chia-kale smoothie has 100 times more nutrients than an all-American cheeseburger, fries, and soft drink.
This smoothie can help in reducing obesity issues, diabetes and coronary artery diseases affecting numerous numbers of people.
The essential ingredients that go into this smoothie are Chia, Greek yogurt, blueberries, kale leaves, and honey.
Combine the water, chia, yogurt, blueberries, kale, and honey in a blender and blend them till they turn smooth.
Read the details of this recipe in Blaine McEvoy’s article.
9. Honey Lemon Chia Sauce With Fruit
The combination of blueberries (or any other variety of berries), honey, lemon juice, and chia seeds would make an excellent fruit salad that provides great nutrition and helps in weight loss.
The lemon and honey mixture diet is a proven solution for getting rid of the belly fats. The fiber and antioxidants present in blueberries and chia accelerate the weight loss progress.
Read the details of this recipe at Dr.Becky’s blog post.
10. Banana And Chia Smoothie
The banana, dates and chia mix smoothie is a great energy booster. This smoothie improves digestion, energy levels and helps in weight control.
This smoothie prepared by blending the banana, dates, chia seeds, Greek yogurt, and unsweetened almond milk.
Read the details of this recipe by Sharrelle Haywood in her blog post.
11. Chocolate Pistachio Chia Shake
Pistachios are a heart-healthy nut full of nutrients to benefit your weight loss plan. Drak Chocolates and chia seeds contain fiber and antioxidants that can improve metabolism, promote weight loss and reduce coronary artery diseases.
Soak the Chia seed in almond milk and add in it the well-blended mixture of dates and pistachios. Then blend it with frozen banana chunks, cocoa powder, Greek yogurt, and vanilla extract.
You can read the details of this recipe in Jennifer Chan’s post.
12. Raspberry and Strawberry Shake With Chia
The ketones in raspberry are well known for their weight loss effects. Similarly, research shows that strawberries can stimulate your metabolism and suppress your appetite.
A delicious blend of strawberries, raspberries, chia seeds, and almond milk is great for shedding weight.
For making this shake, add strawberries, raspberries, almond milk, and chia seeds; blend it in a blender till it is smooth. You can top it with few berries and dry Chia seeds if desired.
Read the details of this recipe in Nutribullet’s article.