Are you looking for a way to add some extra nutrition and flavor to your meals? Look no further than chia seeds! These tiny superfoods are packed with omega-3s, fiber, and protein, making them a great addition to a variety of dishes. In this article, we’ll explore 18 delicious savory chia seed recipes that will take your mealtime game to the next level.
From crunchy crackers to fluffy pancakes, from savory breadsticks to flavorful dips, there’s something for everyone in this collection of healthy and tasty recipes. Whether you’re a busy professional looking for quick and easy meals or a foodie seeking inspiration for your next dinner party, these chia seed recipes are sure to please. In the following pages, we’ll dive into each of these mouthwatering dishes and explore how you can incorporate chia seeds into your diet.
Savory Chia Seed Crackers with Herbs
These crispy and flavorful crackers are perfect for snacking or serving as a base for your favorite toppings. With the added nutrition of chia seeds, you’ll feel good about what you’re putting in your body.
Ingredients:
– 1 cup chia seeds
– 2 cups whole wheat flour
– 1/4 cup rolled oats
– 1/2 teaspoon salt
– 1 tablespoon olive oil
– 1/4 cup chopped fresh herbs (such as parsley, basil, or rosemary)
– 1/2 cup water
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, whisk together chia seeds, flour, oats, and salt.
3. Add olive oil and stir until the mixture resembles coarse crumbs.
4. Stir in chopped herbs.
5. Gradually add water, stirring until a dough forms.
6. Roll out dough to about 1/8 inch thickness. Cut into desired shapes.
7. Place crackers on prepared baking sheet and bake for 15-20 minutes, or until crispy.
Cooking Time: 15-20 minutes
Chia Seed and Spinach Stuffed Mushrooms
Elevate your snack game with this nutritious and flavorful recipe that combines the earthy taste of mushrooms with the nutritional powerhouses of chia seeds and spinach.
Ingredients:
– 12 large mushroom caps (such as portobello or cremini)
– 1/4 cup chia seeds
– 2 cups fresh spinach leaves, chopped
– 1/4 cup grated cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together chia seeds, chopped spinach, and grated cheese.
3. Drizzle olive oil over the mushroom caps and season with salt and pepper.
4. Stuff each mushroom cap with the chia-spinach mixture, dividing it evenly among the mushrooms.
5. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until the mushrooms are tender and filling is heated through.
Cooking Time: 20-25 minutes
Garlic Parmesan Chia Seed Breadsticks
Elevate your snack game with these crispy, cheesy breadsticks infused with the nutty flavor of chia seeds and the pungency of garlic.
Ingredients:
– 1 cup all-purpose flour
– 1/2 cup whole wheat flour
– 1/4 cup chia seeds
– 1 teaspoon salt
– 1 tablespoon sugar
– 1 packet active dry yeast (2 1/4 teaspoons)
– 1 cup warm water
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– Olive oil for brushing
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine flours, chia seeds, salt, sugar, and yeast.
3. Gradually add warm water, mixing until a sticky dough forms.
4. Knead the dough for 5-7 minutes until smooth.
5. Roll out to 1/4-inch thickness. Brush with olive oil and sprinkle with garlic and Parmesan cheese.
6. Cut into strips (about 8-10). Place on prepared baking sheet, leaving space between each breadstick.
7. Bake for 15-18 minutes or until golden brown.
Cooking Time: 15-18 minutes
Savory Chia Seed Pancakes with Cheese
These protein-packed pancakes are a great way to start your day, combining the nutritional benefits of chia seeds with the savory flavor of cheese. Perfect for a quick and easy breakfast or brunch.
Ingredients:
– 1 cup rolled oats
– 2 tablespoons chia seeds
– 1/4 cup grated cheddar cheese
– 1 egg
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a bowl, whisk together oats, chia seeds, and cheese.
2. In a separate bowl, whisk together egg, yogurt, and honey until smooth.
3. Add the wet ingredients to the dry ingredients and stir until combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop 1/4 cup of batter onto the skillet and cook for 2-3 minutes, until bubbles appear on surface.
6. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 4-6 minutes per batch
Chia Seed and Sun-Dried Tomato Flatbread
Elevate your snack game with this nutritious flatbread recipe, packed with the nutty flavor of chia seeds and the savory taste of sun-dried tomatoes.
Ingredients:
– 1 cup all-purpose flour
– 1/2 cup whole wheat flour
– 1/4 teaspoon salt
– 1/4 teaspoon sugar
– 1 tablespoon olive oil
– 1/2 cup warm water
– 2 tablespoons chia seeds
– 1/4 cup chopped sun-dried tomatoes
Instructions:
1. In a large bowl, combine flours, salt, and sugar.
2. Gradually add the olive oil and warm water to form a dough. Knead for 5 minutes.
3. Divide the dough into 2-3 equal portions. Roll out each portion into a thin circle.
4. Sprinkle chia seeds and sun-dried tomatoes evenly over the flatbread.
5. Fold the edges of the flatbread to create a crust, pressing gently to seal.
6. Bake in a preheated oven at 400°F (200°C) for 12-15 minutes, or until golden brown.
Cooking Time: 12-15 minutes
Roasted Red Pepper and Chia Seed Dip
Elevate your snack game with this vibrant and nutritious dip, perfect for veggie lovers and anyone seeking a healthy twist on traditional hummus. This Roasted Red Pepper and Chia Seed Dip is a flavorful and textured treat that’s easy to make and packed with nutrients.
Ingredients:
– 2 large red bell peppers
– 1/4 cup chia seeds
– 1/2 cup plain Greek yogurt
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the red bell peppers for 30-40 minutes, or until charred and blistered.
3. Peel off the skin, remove seeds, and chop into small pieces.
4. In a blender or food processor, combine roasted peppers, chia seeds, Greek yogurt, lemon juice, garlic, salt, and pepper.
5. Blend until smooth and creamy, adjusting seasoning as needed.
6. Garnish with fresh parsley or cilantro, if desired.
7. Serve chilled, with your favorite veggies, crackers, or chips.
Cooking Time: 30-40 minutes (roasting peppers)
Chia Seed and Feta Stuffed Bell Peppers
This recipe combines the natural sweetness of bell peppers with the tanginess of feta cheese and the nutty flavor of chia seeds. The result is a unique and delicious vegetarian dish perfect for a quick weeknight meal or a special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1/2 cup cooked white rice
– 1/4 cup crumbled feta cheese
– 2 tablespoons chia seeds
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a bowl, mix cooked rice, crumbled feta cheese, and chia seeds.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Drizzle with olive oil and season with salt and pepper.
6. Place the stuffed bell peppers in a baking dish and bake for 25-30 minutes, or until tender.
Cooking Time: 25-30 minutes
Savory Chia Seed Oatmeal with Vegetables
A nutrient-rich breakfast bowl that combines the creaminess of oatmeal with the nutty flavor of chia seeds and the freshness of vegetables. Perfect for a quick and satisfying morning meal.
Ingredients:
– 1/2 cup rolled oats
– 2 tablespoons chia seeds
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (such as bell peppers, carrots, and zucchini)
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or cilantro) for garnish
Instructions:
1. In a medium saucepan, bring the water or broth to a boil.
2. Add the oats, chia seeds, and olive oil. Reduce heat to low and simmer for 10-12 minutes or until the mixture thickens.
3. In a separate pan, sauté the onion and garlic until softened. Add the mixed vegetables and cook until tender.
4. Combine the cooked oatmeal mixture with the vegetable mixture. Season with salt and pepper to taste.
5. Serve warm, garnished with chopped fresh herbs if desired.
Cooking Time: 20-25 minutes
Chia Seed and Zucchini Fritters
These fritters are a tasty twist on traditional fried delights, packed with nutritious chia seeds and zucchini. Perfect as a side dish or snack.
Ingredients:
– 1 cup cooked zucchini
– 1/2 cup all-purpose flour
– 1/4 cup chia seeds
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 cup grated Parmesan cheese
– 1 egg, lightly beaten
– Vegetable oil for frying
Instructions:
1. In a bowl, combine zucchini, flour, chia seeds, baking powder, and salt. Mix well.
2. Add Parmesan cheese and mix until just combined.
3. Add the egg and mix until a thick batter forms.
4. Heat about 1/2 inch (1 cm) of vegetable oil in a non-stick skillet over medium heat.
5. Drop tablespoonfuls of the batter into the oil, about 3-4 at a time.
6. Cook for 2-3 minutes on each side, or until golden brown and crispy.
7. Drain on paper towels and serve hot.
Cooking Time: 8-10 minutes
Herbed Chia Seed and Quinoa Salad
This refreshing salad combines the nutty flavor of quinoa with the creamy texture of chia seeds, all tied together with a blend of fresh herbs. Perfect for a light and healthy lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 2 tablespoons chia seeds
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa and chia seeds.
2. Add chopped parsley, dill, and garlic to the bowl. Stir until well combined.
3. Squeeze lemon juice over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This salad is ready in just a few minutes of preparation time.
Chia Seed and Avocado Toast with Everything Bagel Seasoning
Elevate your breakfast or snack game with this nutritious and flavorful toast, packed with omega-rich chia seeds, creamy avocado, and savory everything bagel seasoning.
Ingredients:
– 2 slices whole grain bread
– 1/4 cup chia seeds
– 1 ripe avocado, mashed
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 teaspoon Everything Bagel Seasoning
Instructions:
1. Preheat your toaster or toaster oven to 350°F (180°C).
2. Toast the bread until lightly browned.
3. In a small bowl, mix together chia seeds and water. Let it sit for 5 minutes to form a gel-like texture.
4. Spread the mashed avocado on top of the toasted bread.
5. Drizzle olive oil and sprinkle salt, pepper, and Everything Bagel Seasoning over the avocado.
6. Top with the chia seed mixture and serve immediately.
Cooking Time: 10-12 minutes (including toasting time)
Savory Chia Seed Pudding with Turmeric and Black Pepper
This nutritious pudding combines the benefits of chia seeds, turmeric, and black pepper to create a delicious and healthy snack or side dish. With its subtle earthy flavor and creamy texture, it’s perfect for those looking for a savory alternative to traditional sweet puddings.
Ingredients:
– 1/2 cup chia seeds
– 1 cup water
– 1 tablespoon apple cider vinegar
– 1 teaspoon turmeric powder
– 1/4 teaspoon black pepper
– Salt to taste (optional)
Instructions:
1. Rinse the chia seeds and soak them in water for at least 30 minutes.
2. In a small bowl, mix together the soaked chia seeds, apple cider vinegar, turmeric powder, and black pepper.
3. Stir well to combine and let it sit for another 10-15 minutes or until the mixture has thickened to your liking.
4. Season with salt if desired.
5. Serve chilled or at room temperature.
Cooking Time: 45-60 minutes
Chia Seed and Lentil Patties with Spicy Yogurt Sauce
Discover the perfect fusion of plant-based protein and tangy flavor in these wholesome patties. Enjoy them as a sandwich filling, on their own as a snack, or as part of a balanced meal.
Ingredients:
For the patties:
– 1 cup cooked lentils
– 2 tablespoons chia seeds
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
For the Spicy Yogurt Sauce:
– 1/2 cup plain yogurt
– 1 tablespoon sriracha sauce
– Juice of 1 lime
– Chopped cilantro for garnish (optional)
Instructions:
1. In a bowl, combine cooked lentils, chia seeds, onion, garlic, olive oil, cumin, salt, and pepper. Mix well.
2. Divide the mixture into 4-6 portions, depending on desired patty size.
3. Shape each portion into a patty.
4. Heat a non-stick skillet or grill over medium heat. Cook patties for about 5 minutes per side, until golden brown and crispy.
5. Serve with Spicy Yogurt Sauce (mix all sauce ingredients in a bowl).
Cooking Time: Approximately 15-20 minutes.
Savory Chia Seed and Kale Muffins
These muffins combine the health benefits of chia seeds and kale with the comfort of a warm breakfast or snack. The result is a deliciously savory treat that’s perfect for busy mornings or post-workout fuel.
Ingredients:
– 1 1/2 cups whole wheat flour
– 1/2 cup rolled oats
– 1/4 cup chia seeds
– 1/4 cup chopped kale, stems removed and discarded
– 1/2 cup grated cheddar cheese
– 1/4 cup olive oil
– 1 large egg
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flour, oats, chia seeds, and kale.
3. In a separate bowl, mix cheese, oil, egg, salt, and pepper.
4. Add wet ingredients to dry ingredients and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Chia Seed and Sweet Potato Hash
This recipe combines the natural sweetness of sweet potatoes with the nutty flavor of chia seeds, creating a nutritious and filling breakfast or snack option. With its crunchy texture and burst of flavors, this dish is perfect for anyone looking to start their day off right.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1/4 cup chia seeds
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: garlic powder, paprika, or other seasonings of your choice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes, or until tender and lightly caramelized.
4. In a bowl, mix chia seeds with a splash of water to form a gel-like consistency.
5. Once sweet potatoes are done, let them cool slightly. Then, add the cooled sweet potatoes to the chia seed mixture and stir until well combined.
6. Serve warm or at room temperature.
Cooking Time: 25-30 minutes
Savory Chia Seed and Egg Breakfast Bowl
Start your day with a nutritious breakfast bowl packed with protein, fiber, and omega-3 goodness. This recipe combines the creaminess of scrambled eggs with the nutty flavor of chia seeds.
Ingredients:
– 1/2 cup chia seeds
– 2 large eggs
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley, basil, or cilantro)
Instructions:
1. In a small bowl, mix together chia seeds and 2 tablespoons of water. Let it sit for 5-10 minutes until the chia seeds absorb most of the liquid.
2. Crack the eggs into a separate bowl and whisk them together with a fork. Add a pinch of salt and pepper to taste.
3. Heat the olive oil in a non-stick skillet over medium heat. Pour in the egg mixture and scramble the eggs until they’re cooked through.
4. Add the chia seed mixture to the eggs and stir gently to combine.
5. Serve the breakfast bowl hot, garnished with chopped fresh herbs if desired.
Cooking Time: 15-20 minutes
Chia Seed and Chickpea Falafel
This recipe combines the nutritional benefits of chia seeds with the creamy texture of chickpeas, creating a unique and delicious falafel experience.
Ingredients:
– 1 cup cooked chickpeas
– 2 tablespoons chia seeds
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a food processor, combine chickpeas, chia seeds, parsley, garlic, lemon juice, cumin, paprika, salt, and pepper. Process until coarsely chopped.
3. Using your hands, shape the mixture into small patties or balls, about 1 inch in diameter.
4. Place the falafel on a baking sheet lined with parchment paper. Drizzle with olive oil.
5. Bake for 20-25 minutes, flipping halfway through.
Cooking Time: 20-25 minutes
Serve: With your favorite toppings, such as hummus, tahini sauce, and mixed greens.
Savory Chia Seed and Broccoli Casserole
This hearty casserole combines the nutty flavor of chia seeds with the earthy sweetness of broccoli, all wrapped up in a crispy, golden-brown crust. Perfect for a weeknight dinner or a healthy lunch option.
Ingredients:
– 1 cup cooked chia seeds
– 2 cups broccoli florets
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup vegetable broth
– 1/4 cup olive oil
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a large bowl, combine chia seeds, broccoli, onion, garlic, vegetable broth, and thyme.
3. Transfer mixture to a 9×13-inch baking dish.
4. Drizzle with olive oil and sprinkle with salt and pepper to taste.
5. Top with shredded cheese (if using).
6. Bake for 25-30 minutes or until the casserole is golden brown and bubbly.
Cooking Time: 25-30 minutes
Summary
Get creative with chia seeds in these 18 delicious savory recipes! From crunchy crackers to flavorful flatbreads, you’ll find inspiration for breakfast, lunch, and dinner. Recipes include Savory Chia Seed Crackers with Herbs, Garlic Parmesan Chia Seed Breadsticks, Chia Seed and Spinach Stuffed Mushrooms, and many more. Whether you’re in the mood for something spicy or savory, these recipes showcase the versatility of chia seeds and their nutritional benefits. Discover new flavors and textures to elevate your mealtime routine!
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