A Guide To Making The Perfect Smoothie With Chia Seeds

chia seeds

Chia seeds are a popular ingredient in smoothies, but what exactly are they? Chia seeds are tiny, edible seeds that come from the plant Salvia hispanica. They are rich in omega-3 fatty acids and fibre. 

This article will help you know how much chia seed is needed to make a perfect and delicious smoothie.

Health Benefits Of Chia Seeds

Chia seeds are small, edible seeds that come from the plant Salvia hispanica. They are also known as Mexican or Mexican Gold. They are used in smoothies, salads, and other dishes as a source of fibre and protein. Chia seeds can be used to make various dishes since they are versatile and have many health benefits.

  • The seeds are a good source of protein, dietary fibre, calcium, and phosphorous. They are also a good source of omega-3 fatty acids and antioxidants. 
  • The seeds contain high levels of antioxidants, such as vitamin E. 
  • Some scientists say that the seed is also a unique source of lignans which are plant compounds that may have health benefits for people with hormone-sensitive conditions like breast cancer or prostate cancer. 

More Benefits Include:

  • Rich in fiber which can help to promote regularity and reduce cholesterol levels.
  • High in protein which can help to build muscle and aid in weight loss.
  • Contains omega-3 fatty acids which can help to reduce inflammation and improve heart health.
  • Loaded with antioxidants which can help to protect against free radical damage.
  • High in vitamins and minerals which can help to boost energy levels and support overall health.
  • Can help to regulate blood sugar levels and reduce the risk of diabetes.
  • High in calcium which can help to strengthen bones and teeth.
  • Contains magnesium which can help to relax muscles and reduce stress.
  • Can help to improve digestion and absorption of nutrients.
  • Contains zinc which can help to boost the immune system and fight off infections.
  • Can help to reduce hunger cravings and promote weight loss.
  • High in iron which can help to increase energy levels and improve circulation.
  • Can help to reduce the risk of certain cancers.
  • Contains potassium which can help to regulate blood pressure and reduce the risk of stroke.
  • High in B vitamins which can help to improve mood and cognitive function.

2 Different Types Of Chia Seeds

Chia seeds are a nutrient-rich superfood that has become increasingly popular recently. There are two types of chia seeds: black and white. Both types of chia seeds contain the same nutritional benefits but differ slightly in taste and texture.

Black chia seeds have a mild nutty flavour and crunchy texture, while white chia seeds have a milder flavour and a softer texture.

Black Chia Seeds

Black chia seeds, also known as black sesame seeds, have a dark brown or black colour with a slightly nutty flavour. They can add texture and flavour to your smoothie or other recipes. They have a mild flavour that goes well with fruits and vegetables. They can also be used to add texture to a smoothie by grinding them up first before adding them to the blender.

White Chia Seeds

Chia seeds are a popular ingredient in smoothies because they provide a healthy dose of omega-3 fatty acids, fibre, and protein. They also have a mild nutty flavour. They can also be used to make bread, cakes and other baked goods.

How To Use Chia Seeds In Your Daily Diet

When using chia seeds in your daily diet, it’s best to start with a small amount and gradually increase as needed. Chia seeds can be added to smoothies, oatmeal, yoghurt, salads, and baked goods for an extra boost of nutrition. You can also sprinkle them on top of your favourite dishes for a crunchy texture.

Tips On Making The Perfect Chia Seed Smoothie Recipe

When adding chia seeds to a smoothie, the amount used will depend on your taste preferences. 

  • Generally speaking, 1-2 tablespoons of chia seeds per 8 ounces of liquid is a good starting point. 
  • If you prefer a thicker consistency, add up to 4 tablespoons of chia seeds per 8 ounces of liquid. It’s important to note that chia seeds expand when mixed with liquid, so it’s best to start with a small amount and adjust as needed.

Steps On Making Chia Seed Smoothies


A chia seed smoothie is a healthy and delicious drink you can enjoy with breakfast or as a snack. It has an incredible texture, making it the perfect choice for people trying to lose weight.

In making a chia seeds smoothie, try following this guide.


  • 1/4 cup chia seeds
  • 1 cup of your favourite fruit (such as strawberries, blueberries, or mango)
  • 1 cup of yoghurt or milk
  • Honey or agave syrup to taste (optional)


  1. In a blender, combine the chia seeds and your chosen fruit. Blend until smooth.
  2. Add the yoghurt or milk and blend again until combined.
  3. Taste and adjust sweetness with honey or agave syrup, if desired.
  4. Serve immediately or store in the refrigerator for up to 3 days. Enjoy!

Fruits Smoothies That Can Have Chia Seeds

The best fruits to add to your smoothie with chia seeds include bananas, strawberries, blueberries, raspberries, mangoes, and pineapple. You can also add other ingredients, such as almond milk, Greek yoghurt, honey, peanut butter, or flaxseed, for an extra boost of nutrition. Adding chia seeds to your smoothie is a great way to get your daily dose of essential nutrients.


In conclusion, the amount of chia seeds used in a smoothie depends on the size of the drink and the ingredients used. It is important to know how much chia seeds you should use in your smoothie to avoid unwanted side effects.


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Can you make a smoothie using raw chia seeds?

Chia seeds can absolutely be used raw in smoothies. You can still get their nutrients even without first grounding them.

Should chia seeds be soaked before adding them to a smoothie?

No, you can add the chia seeds straight to the blender without first soaking them. Chia seeds can soak for a little while before being consumed.

Is eating chia seeds whole or in a blended form healthier?

Chia seeds don’t need to be ground before consumption to provide nutritional benefits; eating them whole will have the same result. The method of consumption is entirely up to you. Additionally, they are vegan and gluten-free by nature.