Guides/ Smoothie Recipes

How to Use Chia Seeds in Smoothies [With Recipe]

There are many different things that you can put in a smoothie, however, there are some ingredients that are really good for you. Chia seeds are notoriously delicious in smoothie bowls and are great for adding protein and additional substance to smoothies. 

How to Use Chia Seeds in Smoothies

If you are unfamiliar with chia seeds or are just not sure about how you should use them, stick around. We will tell you absolutely everything you have to know about chia seeds! 

What Are Chia Seeds?

Chia seeds are sourced from a plant known as Salvia hispancia L. At one point these were a major crop in Guatemala and Mexico, they were cultivated as a source of food as early as 3500 BC, even offered to Aztec deities in religious ceremonies. 

These are little black seeds you sometimes see in smoothies and other food types.

They are a source of polyunsaturated fats, protein, phosphorus, calcium, zinc, and fiber. They contain several components, which when consumed as part of a balanced diet and help prevent chronic diseases.

One of the most interesting aspects of it is the alpha-linolenic fatty acids high content. 60% of all the oil in these seeds comes from the fatty acids. 

Health Benefits Of Chia Seeds:

Chia seeds have a lot of health benefits, the primary benefit to health is how nutritious they are. They have been used in many diets, but most notably they were used in Mayan and Aztec diets, in religious practice, medicine, and even cosmetics. 

A single ounce of Chia Seeds contains 4.7 grams of protein and 9.8 grams of fiber! They are also very rich in antioxidants as well. Chia seeds neutralize free radicals which would damage your cell compounds if they built up inside your body. 

They have also been rumored to support weight loss as well, with so much fiber and protein they can help to reduce your appetite and thus your food intake, which can help prevent overeating. 

How to Use Chia Seeds in Smoothies

How To Use Chia Seeds In Smoothies?

Chia seeds can be added as a topping on a smoothie bowl, or they can be mixed in with your daily smoothies. You should add a select amount, usually a tablespoon is more than enough.

They add texture and nutrition to your smoothies, making your smoothies more interesting and enjoyable. 

Chia seeds go well in fruit-based smoothies and in green smoothies. They do pair especially well with bananas, strawberries, Blueberries, and Mango. However, we also find they can really add to a green smoothie that is high in leafy greens such as kale or spinach. 

Do You Have To Soak Chia Seeds Before Adding To Smoothie?

You do not necessarily HAVE to soak your chia seeds before you add them to your smoothies. However, you can do this. If you have time it can be beneficial to soak them as it can help to prevent a blockage, as well as help the blending process. 

Remember we said they are high in fiber? Well, chia seeds can soak up water pretty well, and if you soak them they can hold the liquid which helps to keep you hydrated.

However, without pre-soaking them they could cause a blockage if you are already dehydrated as they will absorb the water in your system. 

This is not a common problem, but soaking them beforehand just ensures that you do not end up suffering from any bowel complications as a result. 

Should I Use White Or Black Chia Seeds In A Smoothie?

black chia seeds

White chia seeds seem to be favored most of the time for smoothies. There are some people to tend to believe that the external shell that white chia seeds have is a bit softer, making it more likely to ‘gel up’ when you blend it with a liquid. This also makes it a more ideal choice for smoothies. 

That being said, both white and black chia seeds are suitable for smoothies, it is just a matter of preference. 

Do You Add Chia Seeds Before Or After You Blend?

You can add your chia seeds before or after you have blended your smoothie. There is no strict way of adding chia seeds to a smoothie. If you use a blender with high power then the chia seeds will end up blended regardless.

However, if you have a less powerful blender then you should pre-soak the chia seeds before you add them to help the blending process.

So, adding the chia seeds before or after you blend is totally a matter of preference. Sometimes adding your seeds in a certain way can also work better in certain smoothies. 

Personally, we find that adding chia seeds after blending, with a quick soak in water works beautifully in green smoothies.

Our Perfect Chia Seed Smoothie Recipe:

While you are here, why not try our delicious chia seeds smoothie for weight loss? This recipe is incredibly delicious and good for you.

Chia Seeds Smoothie For Weight Loss

Chia Seeds Smoothie For Weight Loss

A delicious chia seeds smoothie for weight loss recipe for you today. It's delicious, easy to make, and it's also vegan-friendly!
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Course Smoothie
Cuisine American
Servings 1
Calories 322 kcal



  • 1 tbsp chia seeds
  • 1/2 cup/75g of frozen pineapple
  • 1 medium-sized banana peeled
  • 200 ml almond milk unsweetened


  • Add the chia seeds in a cup, and add 3-4 tbsp of water. Let it sit for 5 minutes.
  • Add all the ingredients to a high-speed blender and blitz until smooth. For about 2-3 minutes.
  • Serve and enjoy!



Best consumed straight away, however, you can take it with you on the go.

Potential Substitutions:

Here are some optional variations of this recipe:
  • Instead of frozen pineapple, use frozen mango, or even berries are fine.
  • If you don't like bananas, substitute them for mango, papaya, or avocado.
  • Instead of almond milk, you can use coconut water, regular tap water, or other dairy-free milk of choice.
This weight loss smoothie recipe serves 1, so if you want to make more servings, just double, or triple the recipe.


Serving: 1servingCalcium: 243mgVitamin C: 34mgSugar: 19gFiber: 12.3gPotassium: 355mgCalories: 322kcalFat: 8.5gProtein: 8.7gCarbohydrates: 43gIron: 1.3mg
Keyword chia seed smoothie, chia seed water, chia seeds for weight loss, weight loss chia seed smoothe, weight loss smoothie, weight loss smoothie recipes, weight loss smoothies
Tried this recipe?Let us know how it was!

P.S. We recommend that you watch the video embedded above, as it contains more information on using chia seeds in smoothies!


Can You Put Raw Chia Seeds In A Smoothie?

Yes, you can put raw chia seeds into a smoothie, however, it is best to soak them before you do as chia seeds soak up liquids. So to prevent them from soaking up the liquids from your smoothie in your stomach, soak them in water first.

Are Chia Seeds Still Healthy When Blended?

Yes. Chia seeds, like all smoothie ingredients, do not lose any of their nutritional value when blended.

Why Do People Put Chia Seeds In Smoothies?

Chia seeds add texture to smoothies, as well as this they add a lot of health benefits and nutrition.

Is It OK To Eat Chia Seeds every day?

Yes but only eat them in moderation and be mindful of your health routine. Too many too often can lead to digestive issues, weight gain, or allergies.

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