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Keto & Paleo-Friendly Chia Seed Recipes

Keto and paleo are relatively different diets in nature, though each feature nutritious and delicious chia seeds recipes you are sure to fall for!

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Keto and paleo are relatively different diets in nature. However, their ingredient lists have some similarities, including chia seeds.

Chia seeds are a plant-based protein rich in powerful nutrients. In fact, an ounce of chia seeds packs 11 grams of fiber and 6 grams of protein for only 130 calories. It also supplies about 9 grams of fat, which mostly comes from omega-3 fatty acids that support heart and overall health.

Additional nutrients include calcium, manganese, magnesium, phosphorus, iron, and zinc, just to name a few. The total nutrient composition produces chia seeds’ health benefits, including the support of heart and digestive health.

Really, chia seeds are a functional, diverse ingredient that can be used in these nutritious and delicious keto and paleo recipes!

Chia Seed Recipes for Keto

Chia seeds are some of the stars of the show in these high-fat, low net carb recipes.

1. Chia Seed Keto Yogurt

While this may not be a recipe per se, it is a health tip to increase fiber on a keto diet. (And not to mention, a bit of texture!)

First start by soaking the chia seeds to get the nutritional bang. Doing so optimizes the seeds' soluble fiber, a form of fiber that essentially sticks to and pulls cholesterol from the system.

As a general rule of thumb, soak one teaspoon of chia seeds per 1/3 cup water. Allow to hydrate for about 10 minutes then mix into full-fat yogurt.

2. Blueberry Yogurt Chia Seed Popsicles

These blueberry yogurt chia seed popsicles are the perfect way to cool down and satisfy any sweet tooth. Here is how to do it:

1. Soak chia seeds as described above.

2. Mix chia seeds into 1 cup full-fat yogurt with the juice of 1 lemon and preferred non-nutritive sweetener.

3. Pour mixture into popsicle molds or Dixie cups with a popsicle stick. Pro tip: silicone molds pop out the popsicle with much more ease.

4. Add a few blueberries into each mold. Place in the freezer for at least one to two hours for them to harden.

5. Allow the popsicle to thaw for at least two minutes before displacing and enjoying.

Also feel free to be creative with the chia seed popsicles. Add and swap favorite mix-ins, including orange zest and cinnamon.

3. Almond Joy Chia Seed Pudding

Craving an Almond Joy but not the 21 grams of sugar that comes with it? Give this keto recipe a try, which is undoubtedly chocolatey and coconutty!

Ingredients:

• 1 cup of coconut milk, unsweetened
• 4 tablespoons of chia seeds
• ½ cup full-fat yogurt
• 1/4 cup coconut flakes, unsweetened
• 2 tablespoons cocoa powder, unsweetened
• 2 tablespoons preferred artificial sweetener

Directions:

1. In an airtight container, mix together the milk and chia seeds. As a general rule, use 2 tablespoons chia seeds per ½ cup milk. Also adjust to thickness preference.

2. Let milk and seeds set for at least another 5 minutes then stir again to break up any clumps.

3. Add the remaining ingredients and stir until combined.

4. Place mixture in the fridge and allow to chill for at least 2 hours.

5. Spoon chia seed pudding into dishes and top with unsweetened dark chocolate shavings or cocoa nibs as desired.

4. Chocolate Chia Keto Smoothie

Smoothies are an excellent way to start the day or end a workout. And not to mention, super easy to make!

However, smoothies are often carbohydrates and sugar, making them not so conducive for a keto diet. But thanks to this recipe, sip down a chocolate indulgent packed with nutrients!

Simply mix the following:

• 1 cup coconut milk, unsweetened
• ½ avocado
• 1 tablespoon of chia seeds
• 1 tablespoon cashew butter
• 1 tablespoon cocoa powder
• 1 tablespoon preferred artificial sweetener
• ½ cup ice
• Dash of cinnamon

5. Keto Nuts and Seeds Trail Mix

Packaged trail mixes often are often loaded with sugar with the presence of added candies. Fortunately, making them keto-friendly is simple and can be completed right in the comfort of home!

Simply combine favorite trail mix-ins, including almonds, cashews, pumpkin seeds, chia seeds, cacao nibs, and coconut flakes.

Take as an on-the-go snack and enjoy it as is. Or, add extra crunch and nutrients to full-fat yogurt.

Paleo-Friendly Chia Seed Recipes

From a berry good pudding to a crunch for chicken, do not miss out on these chia seeds for paleo recipes!

1. Berry Good Chia Seed Pudding

Puddings are often dairy-based, making them off-limits on a paleo diet. However, this pudding recipe is a berry good alternative!

Ingredients:

• 1 cup of almond milk
• 4 tablespoons of chia seeds
• 1 cup mixed berries, lightly mashed
• 2 tablespoons pure maple syrup
• ¼ teaspoon vanilla extract

Directions:

1. Mix together the milk and chia seeds in a mason jar or other airtight container.

2. Let milk and seeds set for at least another 5 minutes then stir again to break up any clumps.

3. Add the remaining ingredients and stir until combined.

4. Place mixture in the fridge and allow to chill for at least 2 hours.

5. Serve with freshly sliced berries as desired.

2. Chia Seed Berry Jam

Chia seeds are the perfect thickening agent for this paleo and gluten-free recipe. It is also devoid of unwanted sugars and other ingredients often added to jams.

(The jam pairs perfectly with the Paleo lemon chia seed muffin recipe detailed below!)

Ingredients:

• 2 cups berries of choice, including blackberries, blueberries, and strawberries
• Juice from 1 lemon or lime
• 1 tablespoon honey or other sweetener of choice
• 2 tablespoons chia seeds

Instructions:

1. Heat berries in a saucepan over medium heat until they begin to break down, about 5 minutes. Feel free to mash or leave chunky per texture preference.

2. Stir in lemon juice and sweetener of juice and heat for an additional 5 minutes.

3. Remove from heat then add chia seeds. Stir then let stand, adding water as needed to reach preferred consistency.

4. Cool until jam has reached room temperature. Store in the fridge in an airtight container.

3. Crunchy Chia Seed Chicken

Chicken is a protein staple, though eating it grilled may become boring day-in and day-out. Fortunately, though, chia seeds can offer a favorable crunch and extra nutrients to chicken in this easy recipe!

Ingredients:

• ¾ cup flax seed
• ¼ cup chia seed
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• ½ teaspoon cayenne pepper
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• 1 egg
• 1 lb chicken tenders, skinless

Instructions:

1. Preheat oven to 400°F.

2. Add flax and chia seeds in a blender and mix until ground.

3. Add ground seeds and seasonings in a shallow bowl.

4. Crack egg into a separate shallow bowl and whisk.

5. One by one, dip each chicken tender into the egg until coated.

6. Dip egg-washed tender into the seed and spice mixture, making sure it is completely coated. Place tenders on a wire rack over a baking pan.

7. Bake for 20 minutes, flipping over the tenders after 10 minutes, until internal temperature reaches 165°F.

4. Lemon Chia Seed Muffins

Rise and shine, it is chia seed muffin time! The bright lemon flavor and aroma of these paleo chia seed muffins are bound to awaken the senses.

Ingredients:

• 1 cup coconut flour
• 2 tablespoons chia seeds
• ¼ teaspoon baking soda
• Pinch sea salt
• 2 eggs at room temperature
• ½ cup coconut or almond milk
• ¼ cup coconut oil, melted
• 1 tablespoon honey
• Juice and zest from two lemons

Instructions:

1. Preheat oven to 350°F. Line muffin tin with cup liners.

2. Mix together dry ingredients, including flour, chia seeds, baking powder, and salt.

3. In another large bowl, whisk together eggs, milk, coconut oil, honey and lemon juice and zest.

4. Add wet mixture to dry ingredients and mix to just combine, making sure to not overmix. Scoop into muffin liners.

5. Bake until a toothpick inserted into the center comes out clean, or about 20 to 25 minutes.

6. Let cool on a wire rack then enjoy!

Written By Sarah Asay, RDN. Published on September 12, 2019. Updated on September 23, 2019.

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