Chia Seed Smoothie
This Chia Seed Smoothie is creamy, refreshing, and packed with nutrition. Chia seeds are a powerhouse of omega-3s, fiber, and protein, and when blended into a smoothie, they add texture and help keep you full longer. Perfect for breakfast, a post-workout drink, or a midday energy boost!
Prep & Total Time:
Preparation Time: 5 minutes
Soaking Time (Optional): 10–15 minutes
Total Time: 5–20 minutes (depending on soaking)
Ingredients
(1 Large or 2 Small Servings):
1 tbsp chia seeds
1 cup milk of choice (dairy, almond, oat, soy, coconut, etc.)
½ cup Greek yogurt or dairy-free yogurt (optional, for creaminess)
1 medium banana (fresh or frozen)
½ cup frozen berries (strawberries, blueberries, raspberries, etc.)
1 tsp honey, maple syrup, or 1–2 pitted dates (optional for sweetness)
¼ tsp vanilla extract (optional)
3–4 ice cubes (optional, for a chilled texture)
Instructions:
1. (Optional) Soak the Chia Seeds:
Soak chia seeds in a few tablespoons of water or milk for 10–15 minutes. This helps soften them and improves texture.
2. Blend Everything:
Add all ingredients—including soaked chia seeds—into a blender.
Blend on high for 1–2 minutes, until smooth and creamy.
3. Adjust & Serve:
Taste and adjust sweetness or thickness by adding more fruit, milk, or ice.
Pour into a glass and enjoy immediately.
Notes & Tips:
Banana gives natural sweetness and creaminess. Use frozen banana for a thicker smoothie.
Use plant-based yogurt and milk to make it vegan.
You can prep chia seeds the night before and store soaked seeds in the fridge.
Add spinach or kale for a green smoothie with minimal flavor change.
For added protein, include protein powder, nut butter, or hemp seeds.
Frequently Asked Questions
Q: Do I need to soak chia seeds before blending?
A: It’s optional. Soaking helps soften the seeds and reduce grittiness, but high-powered blenders can handle unsoaked chia just fine.
Q: Can I make this smoothie ahead of time?
A: Yes, but drink it within 24 hours. It may thicken as chia seeds expand. Shake or stir before drinking.
Q: Can I use other fruits?
A: Absolutely. Mango, pineapple, peaches, or apple also work well.
Q: Can I skip yogurt?
A: Yes. Replace it with extra milk or a few tablespoons of soaked oats for thickness.
Q: Is this smoothie good for weight loss?
A: Yes, it’s high in fiber and protein which can support fullness and reduce snacking.
Nutritional Information
Calories: 240 kcal
Protein: 7 g
Total Carbohydrates: 32 g
Dietary Fiber: 8 g
Net Carbs: 24 g
Total Fat: 9 g
Saturated Fat: 1.5 g
Omega-3 Fatty Acids (ALA): High
Sugar: 15 g (natural sugars from fruit)
Calcium: ~20% DV
Iron: ~10% DV