Chia seeds: healthy, versatile and ideal for breakfast

Are chia seeds healthy?

Yes, chia seeds are definitely healthy. These tiny seeds are packed with fiber, plant-based protein, omega-3 fatty acids, and important micronutrients like calcium and magnesium. According to health guidelines, they contribute to better digestion, long-lasting feelings of fullness, and support for the heart and brain.

• Rich in fiber → good for your intestines and satiety.
• Omega 3 fatty acids → support your heart and brain.
• Plant-based protein → ideal for vegetarians and vegans.
• Minerals such as calcium, magnesium and phosphorus → stronger bones and muscles.

Chia seed disadvantages

Although chia seeds are healthy, there are a few things to keep in mind:

• Too much fiber at one time can cause bloating.
• Large amounts of raw chia seeds in water can expand in your esophagus – so always soak them well!
• Medication interactions : Chia seeds may increase the effects of blood thinners and blood pressure medications. Consult your doctor if this is relevant.

Conclusion: How much chia seeds per day is ideal? About 15–25 grams (2 tablespoons) is a good guideline.

What are chia seeds good for?

Chia seeds are good for:

• Losing weight : the fiber makes you feel full for longer.
• Energy & concentration : thanks to the proteins and omega 3.
• Digestion : fiber supports healthy intestinal flora.
• Strong bones : lots of calcium and magnesium.
• Healthy skin : Antioxidants in chia help against aging.

Discover your ideal breakfast

Everyone has different morning needs. Want to know which breakfast is perfect for you? Take our breakfast quiz and discover your ideal start to the day in just a few minutes. You'll know exactly whether chia pudding, overnight oatmeal, or another breakfast gives you the most energy!

Chia seeds in water

Chia seeds in water are often called "chia water." The recipe is simple: add 1 tablespoon of chia seeds to a glass of water, let it sit for 10 minutes, and stir. The seeds form a gel that hydrates your body and supports your digestion. Drink this in the morning on an empty stomach for an energy boost.

Chia seeds in yogurt

One of the most popular ways to eat chia seeds is by mixing them with yogurt. This works with both Greek yogurt and plant-based varieties. Add fruit, nuts, or granola, and you have a fiber- and protein-rich breakfast in just 2 minutes. Be sure to check out our Sweet Honey Granola or Nuts & Fruits as a topping.

How much chia seeds per day?

The recommended amount is 2 tablespoons per day (approximately 20-30 g) . This is enough to experience the health benefits without causing stomach upset.

Chia seeds for weight loss

Because chia seeds are high in fiber, they help you stay full longer. This means you'll snack less, making them a useful addition to any weight-loss program. Combine chia seeds with protein-rich yogurt or milk for even more satiety.

Chia seed pudding – basic recipe

👉 Glass jars are ideal for storing per portion.

Ingredients

• 2 tablespoons Boost Mix
• 1 large tablespoon Greek yogurt
• 1 teaspoon of maple syrup
• 120 ml almond milk

Preparation

1. Stir all ingredients well.
2. Let it rest for 5 minutes and stir again (important to avoid lumps).
3. Leave in the refrigerator overnight.
4. The pudding will thicken and is ready to top with toppings.

Tip : Finish with fresh fruit, granola and a spoonful of peanut butter .

4 ingredients to make chia pudding

Chia pudding is incredibly easy to make and requires only a few ingredients. Our basic recipe is like a blueprint that you can adapt again and again. These are the four essential ingredients:

• Boost Mix – a combination of chia, ground flaxseed, and hemp seeds for extra fiber, protein, and omega-3.
• Greek yogurt – creamier and high in protein, or substitute with a plant-based alternative.
• Almond milk (or other milks) – vary with oat, coconut, or cow's milk.
• Maple syrup – optional, can also be honey, date syrup or another sweetener.

Popular toppings for chia pudding

A chia pudding is delicious on its own, but becomes truly irresistible with toppings:

• Fruit : berries, banana, mango or pineapple.
• Nuts & Seeds : almonds, walnuts or Nuts & Fruits .
• Sweeteners : maple syrup, honey or date syrup.
• Crunchy : granola , cacao nibs or Granopops .
• Spreads & extras : peanut butter , almond paste, fruit compotes, cinnamon or nutmeg.

How to make chia pudding (step-by-step)

1. Add milk and Boost Mix to a jar.
2. Add a spoonful of yogurt.
3. Add maple syrup if desired.
4. Stir vigorously, let it rest for 5 minutes and stir again.
5. Refrigerate overnight. Ready to top with toppings.

Different flavors of chia pudding

• Chocolate : Add 1 tablespoon cocoa, 1/2 teaspoon vanilla extract and chocolate drops to your basic recipe.
• Berries : Mix milk with 50g strawberries, raspberries or blueberries and then add your chia seeds, yoghurt and sweetener.
• Matcha : Mix 1 tbsp matcha powder into your basic recipe.
• Tropical : Use coconut milk and coconut yoghurt in the recipe and finish with 50g mango cubes.
• Peanut butter : Add 1 tablespoon of peanut butter to the recipe, top with extra peanut butter and banana.
• Coffee : Replace half your milk with a shot of coffee. So, 60 ml coffee + 60 ml milk, then add the rest.

Meal prepping chia pudding

Chia pudding is a meal prep dream :

• Make a large batch at once and divide into glass jars .
• Store in the refrigerator for 3–5 days.
• Add toppings only when serving.
• Vary your flavors so that your breakfast is surprising every morning.
• Made too much? Freeze without toppings (shelf life: 1 month).

The healthy nutritional values ​​of your breakfast

• Fiber : a whopping 8g per serving (almost ⅓ of your daily needs). This helps you feel full and aids your digestion.
• Proteins : 4g plant-based protein + extra protein from yoghurt → ideal for muscle recovery and energy.
• Omega 3 : approx. 5 g per serving, good for your heart and brain.
• Calcium : 15% of your daily needs, which makes your bones and teeth stronger.
• Magnesium & phosphorus : contribute to energy and muscle function.

A healthy base that is not only nutritious, but also super tasty!

How do you store chia pudding?

• In the refrigerator : Can be kept in jars for 3–5 days.
• Toppings separately : only add fruit and granola when eating.
• Freezing : up to 1 month without toppings, thaw in the refrigerator.

Handy tip: thanks to our portion bags, you can put your granola , Nuts & Fruits or Granopops on top of your jar → ideal to take with you to the office.

FAQ about chia pudding

• How long does it take for the pudding to thicken? Usually 4–6 hours, preferably overnight.
• Why hasn't my pudding thickened? Probably not enough seeds or not stirred properly.
• Can I adjust the ratio? Yes, more milk = thinner, less milk = thicker.
• How do I fix a pudding that's too thick? Add extra milk and stir well.
• Why clumpy? Don't stir after 5 minutes—that step is crucial!

👉 This guide provides all the information you need to get the most out of chia seeds. From chia seeds in water or yogurt to chia seed pudding and meal prep tips , you'll now know exactly how much chia seeds a day is healthy, what they're good for, and how they can even help you lose weight .

💛 Start today and try our Boost Mix for the tastiest and most nutritious chia pudding.