If you’re looking for an easy substitute for eggs, then look no further than your pantry.
Chia seeds have been used for thousands of years by native cultures around the world as both food and medicine.
What Is A Chia Egg?
Chia seed was first cultivated in southern Mexico hundreds of years ago.
It has since become known for its nutritional benefits, including high levels of omega-3 fatty acids, fiber, protein, antioxidants, calcium, iron, magnesium, zinc, and phosphorus.
This makes it ideal for vegans or anyone who wants to eat more plant-based foods.
How Do You Make A Chia Egg?
There are several ways that people use chia seeds in their daily lives, but making a chia seed “egg” is one of the easiest methods out there.
You can find recipes online or in cookbooks that call for a chia seed “egg.” The main ingredient is usually chia seeds and it’s often paired with other ingredients like flaxseeds, bananas, berries, nuts, honey, coconut oil, vanilla extract, etc.
The beauty about this method is that it’s so simple! It doesn’t take much effort at all, especially if you don’t want to spend too much money on specialty equipment and tools (like an ice cream maker).
Just grab some chia seeds and get started.
- Put 1/4 cup (60 mL) chia seeds into a bowl.
- Pour boiling water over them until they become soft and gel-like (about 2 minutes)
- Stir well and let cool completely before using.
Chia Seed Egg Recipe #1 – Banana Pancakes
This banana pancake recipe calls for two ripe bananas plus a handful of chia seeds.
You will also need a nonstick skillet, measuring cups, a whisk, and a mixing spoon.
If you don’t own any of these items yet, I recommend buying them now because you’ll be needing them later!
- Mash up half a banana with enough cold water to make a paste. Add more water if necessary.
- Add 3 tablespoons (45 mL) of chia seeds to the banana mixture along with 1 tablespoon (15 mL) of maple syrup.
- Mix everything together really good and pour it onto a piece of parchment paper.
- Press down firmly with another piece of parchment paper or plastic wrap. Let sit overnight or refrigerate for 30 minutes.
- Take off the top layer of parchment paper. Flip the pancake over and remove the bottom layer of parchment paper.
- Place pancakes onto a cookie sheet. Bake in a 350°F oven for 20 minutes.
Chia Seed Egg Recipe #2 – Fruit Salad
This fruit salad uses strawberries, blueberries, raspberries, and lemon juice instead of plain old bananas.
- Combine 4 ounces (113 g) fresh strawberries, 8 ounces (227 g) fresh blueberries, and 5 ounces (142 g) fresh raspberries with 1 teaspoon (5 mL) lemon juice and 1/4 cup (60 mL) chia seeds.
- Let sit in the fridge for 15 minutes.
- Serve chilled.
Chia Seed Egg Recipe #3 – Coconut Chocolate Chip Cookies
These cookies are made from only five basic ingredients: chocolate chips, oats, coconut flakes, chia seeds, and vanilla extract.
These are great when you want something sweet without having to bake anything!
- In a large bowl combine 1/2 cup (120 mL) unsalted butter, 1/2 cup (120 mL) brown sugar, 1/2 cup (120 mL) granulated white sugar, 1 egg, and pinch of salt.
- Mix well. Next add 1/2 cup (125 mL) whole wheat flour, 1/4 cup (50 mL) cocoa powder, 1/4 cup (30 mL) oatmeal, and 1/4 cup (30 mL) chia seeds.
- Next stir in 1/3 cup (75 mL) mini chocolate chips.
- Roll dough into balls with wet hands and place onto ungreased baking sheets.
- Bake at 375°F for 10-12 minutes.
What Are The Benefits Of Eating Chia Eggs?
Chia seed has long been touted for its health benefits due to their high omega 3 content (about 12% in dry weight), which helps reduce inflammation, improve joint mobility, lower LDL cholesterol levels, prevent blood clots, and even help fight cancer cells.
While most people would assume that buying pre-made chia gel or powder means they can skip making them from scratch, this isn’t always a good option.
The problem lies with how different brands process their ingredients, so it’s important to know exactly what goes into each one before using them.
The Benefits of Eating Chia Eggs
There are many ways to eat chia seeds, but the easiest and best method is to combine them with liquid.
Once ground up, these tiny seeds create a gelatinous substance that acts like a thickening agent when mixed with liquids.
Think of it like oatmeal—when you add hot water to oats, they expand to fill space.
When you use chia seeds instead, the water remains trapped inside until the mixture begins to set after about 10 minutes.
This is why adding a tablespoon of chia seeds to 1 cup of almond milk makes for a great breakfast alternative.
You get all of the creamy texture without having to worry about separating oil and water, and you don’t have to deal with hard bits of unground seed floating around either.
Another reason chia seeds work well in combination with other foods is because they absorb moisture very quickly.
If you want to make a smoothie bowl out of something like frozen fruit, nuts, protein powders, and ice, then use chia seeds to thicken it up.
It’ll be just as dense and creamy as if you had added a bunch of yogurt or cream cheese, but without the fat.
When you blend chia seeds with water, they swell up rapidly, forming a gel that traps nutrients and keeps them fresh for longer periods of time.
Soaking chia seeds overnight not only increases flavor, but also reduces the amount of phytic acid found in them.
Phytic acid interferes with nutrient absorption, so soaking helps neutralize it and increase our body’s ability to access those vital vitamins and minerals.
Since chia seeds pack such powerful nutrition, it’s probably not surprising that they’ve become popular among vegans, vegetarians, and anyone who wants to cut back on animal products while getting plenty of essential fats.
Here is another benefit of chia seeds: They’re extremely versatile.
In addition to being a fantastic ingredient for breakfast recipes, they can be eaten raw or cooked.
For example, you could put some straight into boiling water for 15 seconds, drain it, then toss it into salads, soups, stews, pasta dishes, etc.
Are There Any Risks Associated With Eating Chia Eggs?
Chia seeds can be eaten raw or cooked.
They contain omega 3 fatty acids and fiber which makes them nutritious.
However, they also contain polyphenols (antioxidants) that may decrease the absorption of iron in people who already have low levels of it.
While these antioxidants aren’t harmful on their own, if taken at high doses over long periods of time, then they could potentially cause health issues such as heart disease and cancer.
For this reason, we recommend only consuming small amounts of chia seeds every day.
Where did chia come from originally?
The Aztecs used chia seeds as a source of energy because of its ability to absorb fat when mixed into liquids.
The Aztec warriors would mix the chia seed paste into their drinks before battle so that they had more stamina.
Today, chia seeds are still commonly consumed by athletes as well as those following diets rich in protein and healthy fats.
Can I eat too much chia?
Yes, but not all the time.
Like many foods, the amount of chia needed varies based on one’s weight and activity level.
You should consume approximately 1 tablespoon per day of ground chia seeds.
If you exercise regularly or want to gain weight, then you should increase the amount up to 2 tablespoons daily.
Remember, though, that excessive consumption of chia can lead to bloating, gas, constipation, and diarrhea.
Is chia safe to use during pregnancy?
Chia is generally considered safe to consume during pregnancy although some research suggests that pregnant women shouldn’t take more than 500 milligrams of omega-3 fatty acid per day.
We recommend consulting with a doctor prior to taking any supplements containing chia seeds.
How Do Chia Eggs Compare To Other Egg Substitutes?
Chia seed has become one of the most popular plant-based protein sources on the market today due to its high nutritional value compared to many other plant proteins such as soy or hemp.
It can be easily found in health stores or even at grocery stores near the bulk foods section.
When it comes down to making an egg replacement product, however, all of these ingredients are not equal.
For example, while chia seeds work great as an egg replacer, they don’t hold up well when cooked like regular eggs would.
That means that if you were going to bake a cake or cook scrambled eggs, using them as an alternative would lead to a very different result from what you might expect.
In this case, you may want to consider another option, like flaxseed meal or hemp flour.
However, if you just need something quick and simple to whip together for breakfast, then chia seeds will do the trick nicely.
They also contain omega 3 fatty acids which are essential for our overall health and wellness.
There are actually two types of chia seeds out there – those made from white chia seeds and brown chia seeds.
White chia seeds are considered more nutritious because they contain higher levels of fiber, vitamin E, calcium, iron, magnesium, manganese, copper, zinc, selenium, phosphorus, antioxidants, and amino acids including glycine.
Brown chia seeds, on the other hand, are lower in calories but still offer their own set of benefits.
The main difference between white and brown chia seeds is that white ones tend to absorb liquid better whereas brown chia seeds absorb less moisture.
So if you’re trying to avoid getting too much fat in your diet, you may find that brown chia seeds are the best choice for you.
White vs Brown Chia Seeds
There are several ways to consume chia seeds depending on what type of dietary needs you have.
However, we recommend starting off small and slowly working your way up to larger quantities.
You should start consuming 1 tablespoon (15g) per day and increase over time until you reach 2 tablespoons (30g).
If you decide to go with white chia seeds, then you can add them directly into your daily meals without needing to worry about cooking first.
Just sprinkle them into whatever dish you want to put them in, let them soak up the liquids, and enjoy!
What Are Some Recipes That Use Chia Eggs?
Chia seeds can be found in most health food stores or online at Amazon.com.
They come in many different varieties including chia gel, chia pudding, and even chocolate truffles.
The reason why these ingredients are so popular is because they contain omega 3 fatty acids, which help boost brain function.
When combined with flaxseed oil, it also helps reduce inflammation in the body and improve digestive issues such as constipation and bloating.
One thing not mentioned about this product though, is its ability to serve as an egg replacement.
In fact, the texture of chia seed resembles scrambled eggs almost exactly! It has been proven that people who eat chia seeds regularly tend to have more energy, lose weight easier, and feel less tired throughout their day.
In addition to being healthy, chia seeds are very versatile when it comes to cooking.
You can add them into smoothies, baked goods like cakes and brownies, salads, oatmeal, soups, stir fries, and much more.
How Long Do Chia Eggs Last?
Chia eggs can last up to two weeks if properly kept in the fridge or freezer.
However, they will begin to lose their texture after just one day at room temperature.
Best ways to store chia eggs
- Refrigerate them immediately upon opening the package.
- Keep the chia eggs sealed tightly in airtight containers (such as glass jars) for optimal freshness.
- Freeze them in portions of about 1/4 cup each using plastic zip top bags.
- Defrost the frozen chia eggs in the refrigerator overnight before eating.
Once defrosted, keep them refrigerated until ready to serve.
When making omelets, scrambled eggs, or any other dish where additional liquid is needed, stir in a tablespoon or so of warm water when cooking.
How Should Chia Eggs Be Stored?
The best thing about chia eggs is that they don’t require refrigeration or heating before use.
They can also be kept at room temperature for up to 4 days without any adverse effects on their texture.
However, if you want to keep them longer, it’s recommended to store chia eggs in the refrigerator until you plan to eat them.
The reason why this is so important is because when placed directly into hot liquid, chia seeds expand and absorb all of the fluid inside of them.
When left out at room temperature, chia seeds will quickly lose their ability to expand.
Additionally, if you put chia eggs directly into cold liquids, there is a chance that the chia seeds won’t fully hydrate due to the low temperatures.
To prevent either scenario from happening, storing chia eggs in the fridge allows for proper hydration with minimal expansion.
Properly Hydrating Your Chia Eggs
Chia seeds are extremely porous, which means they aren’t able to hold onto much moisture on their own.
Therefore, it’s essential to add enough water to ensure that every single seed has ample nutrients and hydration throughout each day.
When making chia eggs, adding just one tablespoon (15ml) of water per half cup (118g) of chia seeds is ideal.
If you prefer thicker chia eggs, feel free to add more water.
However, avoid adding too much water because excessive amounts of water may cause chia seeds to become gummy or sticky.
What Are Some Tips For Using Chia Eggs In Recipes?
Chia seeds are tiny seeds that contain almost 20 times more omega 3 fatty acids than flaxseeds or walnuts.
They also have antioxidants, protein, minerals, fiber, vitamins, and even amino acids.
So what does all this mean for cooking?
It means that chia seeds can replace nearly any ingredient in many different ways.
- They can replace 1/4 cup (50g) of flour in baked goods like cookies, cakes, brownies, pancakes, muffins, breads, etc.
- You can use them instead of eggs, milk, oil, butter, cheese, etc. in dishes like oatmeal, savory sauces, dips and dressings, soups, stews, casseroles, salads, smoothies, and desserts like ice cream, frosting, pie crust, puddings, pudding mixes, yogurt, and granola bars.
- They can thicken liquids, such as juice, broth, coffee, tea, wine, beer, soda, tomato sauce, gravy, mayonnaise, salad dressing, and marinades.
- Make healthy “cheese” with chia seed gel in place of dairy products, including sour cream, cottage cheese, ricotta, queso blanco, feta, mozzarella, and mascarpone.
- Use chia seeds to bind ingredients together, like meatballs, burgers, chicken tenders, fish sticks, taco fillings, veggie burgers, and pesto.
- Add chia seeds to beverages, especially drinks mixed from fruit juices, teas, sodas, milks, coffees, beers, wines, cocktails, and liqueurs.
Tips for adding chia seeds to recipes
To add chia seeds to your favorite dish, start by grinding up the seeds into a fine powder.
You can do this easily in a blender, on top of a countertop mixer, or with a mortar and pestle.
Once ground, transfer it back to its container and store it away from heat and moisture.
When you want to add chia seeds to your dish, just mix them right into the liquid component(s).
For example, if you were making a cake, stir the powdered chia seeds directly into the wet mixture before baking.
Or, if you made a dip or spread, simply whisk the powdered chia seeds into the mixture before serving.
The key to successful mixing, however, is not overmixing.
The best results come when you combine the dry and wet components gently yet thoroughly until they become one.
As mentioned above, there are two ways to get started.
First, grind the chia seeds into a fine powder.
Second, blend or stir the powder into the wet part of the recipe until combined.
Have you ever tried a chia egg? If so
I first heard about them from my friend who was talking about how she uses chia seeds to replace eggs in her baking recipes.
I had never thought that it would be possible to use something like this but after trying one myself, I can say that they really do work well!
They don’t taste bad at all either.
They just add a nice texture to baked goods while still keeping them moist, which makes them perfect for people with allergies or dietary restrictions.
In fact, there are several reasons why you should try making these yourself instead of buying them pre-made.
First off, you will know exactly what ingredients went into each batch.
Secondly, they only take a few minutes to prepare.
Lastly, they contain omega 3 fatty acids and fiber which help keep you full longer and provide many health benefits including reducing inflammation and improving heart disease risk factors such as high blood pressure.
How to Make Chia Eggs
- Add 2 tablespoons (30 ml) chia seed mixture to 1/4 cup (60 ml) warm water.
- Let sit for 5 minutes until thickened up.
- Use right away or store in fridge overnight.
Chia Egg Benefits
When you eat whole foods, you get more nutrition out of them because you’re eating the whole plant, not just its parts.
When you purchase chia seeds, however, most of their nutrients are stripped away during processing.
That means if you want to reap all the benefits these amazing plants offer, you’ll have to consume plenty of them on your own.
This is where chia eggs come in handy.
You literally get all of the nutritional value of the whole chia plant without having to go through the hassle of growing them yourself.
In addition to being super healthy, chia has also been shown to increase energy levels when consumed regularly.
What did you think?
Chia seeds are rich in protein, fiber, omega 3 fatty acids, antioxidants, calcium, iron, zinc, copper, magnesium, phosphorus, vitamin B1, B6, folate, manganese, potassium, sodium, and amino acids.
They are also low on the glycemic index meaning they won’t spike blood sugar levels like other foods can do when eaten too often or at one sitting.
These benefits make them perfect candidates for use as substitutes in recipes that call for eggs.
Here we will explore how to prepare chia seed based eggs and if you haven’t already done it, try this recipe today – it tastes amazing!
- What Are Chia Seeds?
- How To Use Them In Your Everyday Life
- Benefits Of Using Chia Seed Based Recipes For Health And Wellness
- Ingredients You Will Need To Make A Chia Egg Recipe
- Recipe Instructions
- Cooking Time (Minutes)
- Yields 1 large chia egg per person
- Nutrition Information Per Serving
- Calories: 11 kcal | Carbohydrates: 2 g | Fat: 0 g | Protein: 2 g | Sodium: 8 mg | Sugar: 1 g
I love using ingredients from my own kitchen cupboard but sometimes I want to try something new.
That’s why I was excited about trying out this recipe because it uses some items I had never heard of before.
It includes things like flaxseed oil, which has become popular lately due to its many health benefits.
Flaxseeds contain lignans, a substance that helps fight cancer cells and heart disease.
While researching how to make these chia eggs, I learned that there are several ways to cook with chia seeds, including baking, boiling, steaming, frying, sautéing, and even microwaving.
The best part about making these eggs is that they are very versatile and can be enjoyed all week long.
This makes them great for breakfast, lunch, dinner, snacks, dessert, and more!
- 1 tablespoon chia seeds
- ¼ cup water
- So if desired, first prepare the chia seeds.
- When ready, thoroughly mix 1 tablespoon of the chia seeds with 1/4 cup of water.
- The chia egg should be let aside for approximately five minutes to thicken and gelatinize.