How to Make Chia Gel – (and why you SHOULD!)

Nutritional benefits of chia seeds

The wide array of nutritional and health related benefits of chia seeds make them a true super food! They are one of only a few plant sources of complete proteins. Chia is also a good source of fiber, omega-3s and can help you stay hydrated.  Chia seeds can be added to sauces, baked goods, oatmeal, and smoothies without altering the taste or texture. Chia gel is filling, loaded with nutrients and can help curb your appetite!

One of my favorite ways to incorporate chia seeds into my diet is by making a chia gel and keeping it in the fridge. The underlying chemistry at work here is that chia seeds will absorb 10x their weight in water! When you leave them sit in water, or any other liquid,  a “gel” forms within about 5 min!  When I need a quick grab and go source of protein ( or could use some extra fiber in my diet), I take the gel out of the fridge, pour some in a glass and mix in another beverage. Some of my go-tos are coconut water, fruit juice, chocolate milk, or kombucha. 

Chia gel before a workout

Sometimes, if I don’t have enough time to eat before a workout I’ll put a few ounces of  chia gel in a glass, add an ounce or two of water, then with a squeeze of lemon and a dash of sugar.  It’s one of the few foods/beverages I can take in close to heading out the door for a run, with no stomach upset!

How to make chia gel – Recipe

Basically all you have to remember is to measure out 10x water to 1 part chia.  For easier measuring, I mix it at a 9:1 ratio which comes out to ⅓ c. of chia and 3 cups of water. At this 9:1 ratio, the gel is a bit thick, but since you’ll be mixing it with additional liquids later, it actually works out quite well.  Combine the water and chia gel, stir with a whisk off and on for about 5 minutes and voila – you now have chia gel! That’s all there is to it!

Chia Gel Nutritional Information 

At this 9:1 ratio, a 24 oz container of chia gel, offers the following nutrition profile ,rounded to the nearest gram:

• 400 calories
• Carbohydrates 27 g.
• Protein 11 g. 
• Fat 21 g.
• Cholesterol 0mg 
• Potassium 260 mg 
• Fiber 27 g.
• Calcium 42%  RDA
• Iron 27 %  RDA

Helpful Tips:

• The ratio isn’t critical.  However, stirring the gel until the water is fully absorbed will make a big difference in how smooth it is. Leave it sit without stirring and you’ll be left with a glob of chia gel floating on water.
• If you prefer a thinner gel, increase the ratio of water to chia. 
• Ziploc makes 32 oz plastic storage containers with screw on lids – perfect for mixing and storing the gel!
• Depending on what liquid you choose to combine it with, and how much,  you’ve got a delicious potential to get all your macros covered in one beverage!