Sometimes healthy eating can be a bit of a struggle during pregnancy. Nausea, fatigue, cravings, feeling hungry but then getting full super fast! It’s a bit of an endeavor. So I get real excited when I find foods that are nutrient dense and easy to eat during pregnancy. Enter: chia seeds!
I consider chia seeds to be a straight up super food, especially during pregnancy. Chia seeds (yes those ultra small black/grey seeds) have a history of use dating back to ancient Aztecs who consumed them regularly and revered them for their health benefits.
Chia seeds are great for mamas because they’re surprisingly high in protein (we know we wanna get lots of protein in our diets during pregnancy— learn more about that here), good fat and fiber.
Chia seeds also contain quite a few vital micronutrients like calcium, iron, magnesium, phosphorus, zinc, and even B vitamins. They’re also high in antioxidants. They may be tiny but they are definitely mighty!
All of these nutrients are things that pregnant and postpartum mamas want to make an effort to include in our diets.
The thing that I love most about chia seeds is how easy they are to include in your diet. There’s no cooking involved (unlike other nuts and seeds that benefit greatly from being soaked and/or sprouted, chia seeds are ready to go as is. You don’t need to grind them either— unlike flax seeds). They don’t have a strong taste and they’re so small that their crunch is very light. All in all, this makes chia seeds extremely versatile. Just sprinkle some on top of your meal and get extra health benefits! This is particularly perfect for those experiencing food aversions during pregnancy. If other nutrient dense foods like meats or eggs are unappealing, definitely get down on chia seeds for the nutrients your body needs.
Here are some of my favorite ways to use chia seeds:
Sprinkle generously on top of yogurt, cottage cheese, (heck, even ice cream!), or oatmeal
Add to smoothies
Add to energy balls (or even muffins or cookies) or any other baked goods. Add them to some lactation cookies!
Sprinkle of top of a dish that looks bland to give it a little visual spark (like on a salad or casserole)
Add to just about any foods for my kids (they don’t mind at all— au contrare, toddlers LOVE sprinkling chia seeds on everything!)
Make some chia seed pudding (one of my favorite forms of make ahead meal prep, especially for breakfast/snack)
Make chia seed water (add a tablespoon or two for some fiber goodness in your hydration)
Mix with liquid to create a sticky gel and use in place of eggs in cooking as needed (I love eggs so I don’t do this but lots of people do!)
The bottom line is that chia seeds are soooo easy to use and have lots of health benefits! If you’re new to using them, try incorporating a tablespoon or two in your diet every day. If you go real hard on the chia seeds, make sure to drink plenty of water too since they do have a good amount of fiber. Buy an affordable organic bag from Costco (or most any store) and it will last you months. If you have chia seeds and you just forget to use them, try keeping them on the kitchen counter for a week or two until using them everyday has become second nature.
Do you have another favorite way of using chia seeds not listed above? Share below!
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