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Our 18 Best Chia Seed Recipes to Help you Poop
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:max_bytes(150000):strip_icc():format(jpeg)/high-protein-blueberry-and-peanut-butter-chia-pudding-beauty-064_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-17848f90303b48c680b1326ce464aceb.jpg "Recipe image of High-Protein Blueberry & Peanut Butter Chia Pudding")
Photographer: Jen Causey; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen.
Chia seeds are a powerhouse ingredient, bringing a multitude of benefits including supporting a healthy gut and preventing constipation. These recipes feature chia seeds as a main ingredient and meet our parameters for high-fiber, encouraging regularity. Try highly-rated recipes like our Creamy Blueberry-Peach Chia Seed Smoothie or our High-Protein Blueberry & Peanut Butter Chia Pudding for a delicious bite that’s full of benefits.
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Creamy Blueberry-Peach Chia Seed Smoothie
Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.
This fruit smoothie is a nutrient-packed drink that’s perfect for your next breakfast. It blends frozen peaches and sweet frozen blueberries with a splash of almond milk and yogurt for a creamy, fruity base. Chia seeds add fiber, omega-3s and a slight thickness to the smoothie as they soak up the liquid.
High-Protein Blueberry & Peanut Butter Chia Pudding
Photographer: Jen Causey; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen.
This high-protein blueberry and peanut butter chia pudding is a perfect make-ahead breakfast packed with fiber and protein to keep you energized throughout the day. Chia seeds soak up the blended almond milk and blueberries overnight, creating a creamy pudding that’s layered for a peanut butter-and-jelly effect.
Raspberry-Peach-Chia Seed Smoothie
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
This creamy raspberry-peach chia seed smoothie is the best way to start your day or recharge in the afternoon. Chia seeds add fiber to keep you full and satisfied. The natural sweetness of frozen peaches combined with dates and the tangy brightness of raspberries make every sip refreshing and satisfying.
Strawberry Chia Pudding
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This strawberry chia pudding is a convenient grab-and-go breakfast with plenty of anti-inflammatory benefits. Strawberries are loaded with antioxidants, while chia seeds offer omega-3 fatty acids, fiber and protein—all key nutrients that can help lower inflammation. This chia pudding is easy to prepare the night before and can be stored in the fridge, making it perfect for busy mornings.
Mango, Passion Fruit & Coconut Chia Pudding
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
This mango–passion fruit chia pudding is a fiber-rich, tropical delight! Chia seeds pack omega-3 fatty acids plus a punch of fiber, promoting a healthy gut, while passion fruit and mango add a naturally sweet, tangy flavor. Coconut milk builds on the tropical vibes, making it a refreshing and satisfying choice for breakfast.
York Peppermint Pattie–Inspired Overnight Oats
Photographer: Hannah Hufham, Food Stylist: Nicole Hopper, Prop Stylist: Abby Armstrong
These minty York Peppermint Pattie–inspired overnight oats come together in just minutes. It’s the perfect recipe for meal prep because you can store it in jars, giving you a grab-and-go breakfast that’s worth waking up for.
Peanut Butter–Oat Energy Cups
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
These no-bake peanut butter–oat energy cups are the perfect bite-size snack, offering a delicious balance of salty-sweet perfection. They’re packed with chunky peanut butter, fiber-rich oats and just the right touch of chocolaty sweetness for a boost of lasting energy. Make these for a quick pick-me-up during the day or an easy one-bite dessert. These snacks are easy to make and even easier to enjoy!
Overnight Oats with Chia Seeds
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
This easy overnight oats with chia seeds recipe is naturally sweetened with peaches, but any chopped fresh or frozen fruit works well here. Chia seeds thicken the mixture as it sits, and they offer a healthy dose of fiber and omega-3 fats. Store these oats in individual airtight containers (like Mason jars) for an easy breakfast on the go.
Healthy Gut Tonic with Chia
When you're feeling backed-up, this high-fiber chia concoction can help make your bathroom routine smoother. The chia seeds form a gel-like consistency to help move digestion along easily, and the kick of cayenne pepper acts as an intestinal stimulant.
Really Green Smoothie
The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids.
Cocoa-Chia Pudding with Raspberries
Have chocolate for breakfast with this unbelievably healthy chia pudding recipe. The deep chocolaty flavor pairs perfectly with juicy raspberries for a fun switch-up from oatmeal for your morning routine.
Lemon-Blueberry Cheesecake Chia Pudding
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
The sour-sweet combo of lemon and blueberry is balanced out by the creamy dairy in this cheesecake chia pudding. Graham cracker crumbles replicate the crust of a cheesecake, while chia seeds offer fiber and omega-3 fats. Portion it out into mason jars or another portable container with a secure lid, and you can bring this easy make-ahead dessert on the go.
Quinoa & Chia Oatmeal Mix
Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you're ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.
Strawberry-Peach Chia Seed Smoothie
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This fiber-rich chia smoothie is sweet and tangy with a velvety texture, thanks to nutritious chia seeds that expand as they combine with liquid. Chia seeds have plenty of healthy benefits, from delivering a boost of fiber to providing a dose of heart-healthy fats. We like the combination of strawberries, peaches and cherries, but any sweet and tangy fruit combo will work.
Berry Chia Pudding
Chia seeds are a good source of healthy omega-3 fatty acids, plus they have fiber, iron and calcium. Here they're mixed with a fruity base and refrigerated until the chia seeds expand to form a thick, creamy texture similar to tapioca. Pudding for breakfast? We're in.
Overnight Matcha Oats with Berries
Blueberries and raspberries top these matcha overnight oats for a quick, meal-prep-friendly breakfast.
Tropical Overnight Oats
Loaded with coconut, pineapple and mango, this easy overnight oats recipe will transport you to the tropics. Meal-prep a big batch for ready-to-eat breakfasts throughout the week.
Peanut Butter & Chia Berry Jam English Muffin
The addition of chia seeds in the quick “jam” topping adds heart-healthy omega-3s to this healthy breakfast recipe.
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10 5-Ingredient Sandwich Recipes to Make Forever
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:max_bytes(150000):strip_icc():format(jpeg)/EW-Ricotta-Toast-with-Peaches--Prosciutto-1x1-hero-0378-e5841ed8085f41bab706bb5986d47331.jpg "a recipe photo of the Ricotta Toast with Peaches & Prosciutto")
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
These sandwich and toast recipes are full of flavor and easy to prepare. Made with five ingredients or less, these delicious recipes have earned at least four stars from our readers. You’ll want to try out our Ricotta Toast with Peaches & Prosciutto and Hot Turkey Pesto Sandwich for a delicious bite that’s sure to impress!
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Ricotta Toast with Peaches & Prosciutto
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
This ricotta toast with peaches and prosciutto offers the perfect balance of creamy, sweet and savory flavors. Enjoy it for breakfast, brunch or a light snack. For even more flavor, drizzle the toasts with a bit of honey or balsamic glaze and garnish with a fresh herb like basil or mint.
Strawberry & Cream Cheese Sandwich
Sliced strawberries and reduced-fat cream cheese come together in a sandwich for this quick and healthy lunchbox treat.
Brie and Blackberry Jam Grilled Cheese
Photography: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
This sandwich pairs creamy Brie cheese with a sweet-and-savory blackberry jam spread for the perfect ultra-quick lunch or dinner option. You can easily double the recipe using a medium pan, or use a sandwich press if you have one on hand.
Salmon & Veggie Sandwich
Photographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph Wanek
This 3-ingredient salmon sandwich recipe is a great way to use up leftover cooked veggies and salmon (you can also use canned salmon). Pulling out the insides of the bread makes a nice pocket for the filling. Use those bread pieces to make breadcrumbs or croutons.
Hot Turkey Pesto Sandwich
This turkey pesto sandwich features fresh mozzarella cheese, which melts beautifully, creating a gooey, cheesy bite. Serve for lunch or dinner alongside a bowl of soup for a filling meal.
Peanut Butter & Pomegranate Toast
For all the flavor of a classic PB&J without the added sugar, just reach for the real deal—fresh fruit. You still get a little natural sweetness and enough juiciness to combat peanut butter's stick-factor, plus some extra fiber.
Turkey Apple Cheddar Sandwich
It only takes 5 minutes to make this healthy sandwich with whole-wheat bread and a classic combination of Cheddar cheese and apples that everyone will love.
Mascarpone & Berries Toast
Creamy mascarpone is delightful when topped with mixed berries and mint for this bright-tasting, easy and healthy breakfast toast.
Avocado, Tomato & Chicken Sandwich
In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
Peanut Butter–Banana English Muffin
Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.