Hemp hearts, chia seeds, and flaxseeds – they may be tiny but pack a nutritional punch! Incorporating them into various recipes is an easy, convenient way to increase your omega-3 fatty acid, protein and fiber intake. This post will discuss the best ways to use up your chia, flax and hemp seeds with 45 recipes included.
You might be someone who buys a big bag of chia seeds with the best intentions to use them. However, they often just sit in our pantry – wasting away. These ideas make it super easy to incorporate these tiny but mighty seeds into everyday life.
The Health Benefits of Seeds
Chia, flax, and hemp seeds are all excellent sources of the omega-3 fatty acid alpha-linolenic acid (ALA). ALA is considered an essential fatty acid, meaning our body cannot make it and we must consume it from out diet.
ALA has the potential to lower the risk of heart disease and may have anti-cancer, anti-obesity, and neuroprotective effects.
Main Differences of Chia, Flax and Hemp Seeds
Chia seeds reign supreme in regards to fiber content – with 10 grams of fiber per serving! The benefits of a higher fiber diet are vast – with the potential to improve the composition of our gut, decrease cholesterol, reduce appetite, and prevent type 2 diabetes.
Hemp hearts lead the pack when it comes to protein, with 10 grams of protein per (3 Tbsp.) serving. They’re an excellent and convenient plant-based protein source.
Flaxseeds are in the middle, offering a modest amount of both protein and fiber! All of them offer numerous benefits. There are even some products which combine all three.
Hemp, Chia and Flax Comparison Chart
Use this comparison chart as a guide as different products may have varying nutritional profiles. I compared three different brands of chia seeds, ground flaxseeds, and hemp hearts. Serving size is 30 grams or about two tablespoons for the chia seeds, three tablespoons for the hemp hearts, and two tablespoons of ground flaxseed.
Recipe Ideas for Chia, Flax, and Hemp Seeds
Breakfast, lunch and dinner recipe ideas to incorporate these seeds as a part of a healthier lifestyle! All of these seeds can be used in a variety of dishes – feel free to get creative and come up with your own ideas using these recipes as inspiration.
Breakfast Ideas
Overnight Oats
Of course, I had to include overnight oats as they are the perfect vessel for seeds. Chia, flax and hemp hearts can either be incorporated in the overnight oats mixture or sprinkled on top after refrigeration. I love to add protein powder to increase the protein of overnight oats and chia seeds to make them high in fiber.
Here are some of my favorite recipes to try:
Chia Pudding or Yogurt Bowls
Chia seed pudding is ideal to get all the benefits of a fiber-packed breakfast or even a healthy snack. The chia seeds act as a thickening agent and create a thick, pudding-like texture.
Or, make a high protein chia breakfast bowl (shown above) and top with nuts for healthy fats and fresh fruit. You might get chia seeds stuck in your teeth but it’s totally worth it!
Smoothies and Smoothie Bowls
Obviously, smoothies and smoothie bowls are one of the easiest ways to incorporate these seeds into your life. The possibilities and flavor combinations are endless!
Nutrition-Packed Ideas:
— Berry Hemp Smoothie Bowl {Skinny Fitalicious}
— Blueberry Chia Seed Smoothie {The Worktop}
Oatmeal
Incorporating these omega-3 packed seeds can be as simple as stirring a couple of tablespoons of hemp hearts or flaxseeds into your daily bowl of oatmeal in the morning. Hemp hearts add some nutty texture and flavor while increasing the protein content without protein powder.
Healthy Oatmeal Recipes:
— Hemp Heart Oatmeal {Sweet as Honey}
— Flaxseed and Blueberry Oatmeal {Little Broken}
— Protein Oatmeal {My Texas Kitchen}
Other Breakfast Ideas
— Healthy Yogurt Bowls (shown above)
— Blueberry Chia Seed Pancakes {The Almond Eater}
— Hemp and Almond Pancakes Recipe {Savory Spin}
Lunch and Dinner Ideas
Soups
Level up your soup by sprinkling some of these seeds in them! You probably won’t even be able to tell they’re there. Flaxseeds and hemp hearts have a nutty taste, and might even add a little crunch. Flaxseeds and chia seeds can help to thicken up the soup as well.
Soup Recipes to Try:
- Turmeric Lentil Chia Soup {Heinen’s}
- Tasty One Pot Vegan Mushroom Soup {Sprouting Zen}
- Minestrone Soup {Three Olives Branch}: This recipe utilizes ground flaxseed, and is packed with vegetables.
Salads
Hemp hearts and flaxseeds can be sprinkle on top of salads, but even better – incorporated into a dressing. It’s genius, really. The salad itself is not only nutrient-dense but the salad dressing as well!
Salad Dressings with Seeds:
- Mixed Green with Healthy Hemp Seed Dressing {Marin Mama Cooks}
- Power Salad with Lemon Chia Dressing {Love & Lemons}
- Strawberry Salad with Chia Seed Vinaigrette {A Sweet Pea Chef}
- Hemp Tabbouleh {Eating Bird Food}
Stir-Fries
Sprinkle over stir-fried vegetables or tofu for added texture and nutrition. This might work best with chia seeds and hemp hearts. You could also incorporate them into sauces to put on top of a stir fry or power bowl, like this Hemp Seed Hummus {Kitchen Nostalgia}.
Other Unique Ideas:
Pan-Seared Salmon with Chia Seeds {Feasting At Home}: Chia seeds are actually used to make a crust for salmon! Salmon is also one of the only foods high in omega-3 fatty acids DHA/EPA.
The Perfect Veggie Burger Recipe {One Ingredient Chef}: A delicious, plant-based burger packed with veggies. The flaxseeds act as a gel that holds this burger together.
Snack Ideas
Here’s where it gets fun. I love snacks, so having convenient and healthy options available helps me resist reaching for the pantry filled with chips. These seeds are so delicious in a number of (easy) snack recipes!
Granola Bars and Granola
Seeds can be added to homemade granola or mixed into nutrient-packed bars for a healthy, nutritious snack.
Recipes to Try:
- Homemade Pumpkin Flaxseed Granola {Haute & Healthy Living}
- Hemp Seed Granola {Our Nourishing Table}
- Super Seedy Granola Bars {Minimalist Baker}
- Super Seed Chocolate Protein Bars {Vegan Richa}
Muffins and Baked Goods
Incorporate chia seeds, flax seeds, and hemp hearts into muffins, cookies, and bread for added fiber, antioxidants and omega-3 fatty acids. Honestly, the possibilities are endless here – but I’ve only listed 4 recipes.
Baked Goods with Seeds:
- Banana and Chia Seed Muffins {April J. Harris}
- Blueberry Hemp Muffins {My Darling Vegan}
- Flaxseed Bread {Nutrition Refined}
- Super Easy Vegan Banana Bread {Slice of Jess}
Crackers
If you’re feeling extra motivated, try one of these cracker recipes to replace the usual products you buy from the store.
— Flaxseed Crackers {Cooking for Peanuts}
— Hemp Almond Flax Crackers {Bites of Wellness}
— Crispy Chia Seed Crackers {Sugar Free Londoner}
Popsicles
Since it’s so easy to incorporate ALL of these seeds into smoothies, it only makes sense to then make them into popsicles. What a fun and healthy snack, that your kids would love as well!
Delicious Popsicle Recipes
- High Protein Lemon Berry Popsicles (shown above)
- Raspberry Coconut Chia Seed Pudding Popsicles {skinnytaste}
- Tropical Coconut Chia Popsicles {Choosing Chia}
- Superfood Popsicles {The Garlic Diaries}
Protein Balls
Protein balls are one of my favorite snacks of all time. It’s so easy to make a large batch and they store well in the freezer (I actually prefer them frozen). Try one of these 10 flavors of energy bites from Get Inspired Everyday!
Also try:
- No Bake Energy Bites {Gimme Some Oven}: These are SO delicious and have great texture and crunch.
- Hemp Seed Energy Balls {The Honour System}
Dips and Jams
Level up your jam or dips with these super nutritious recipes. Chia seed jam is a great way to incorporate more nutrients on a peanut butter and jelly sandwich – and it’s kid-approved!
Jam and Dip Ideas
- Mixed Berry Chia Seed Jam {Healthy Kids Recipes} – shown above
- Hemp Dip with Dill and Parsley {Brewers Organics}
- Sweet and Smoky Flaxseed Hummus {hashtag vegan}
Related Posts:
— Mediterranean Diet Salmon Recipes {High in DHA/EPA}
— Foods to Prioritize on Your Grocery List for a Longer, Healthier Life
— The Best Food Swaps for Gut Health
A Reminder to Use Up Your Seeds
This is your reminder to remember to add those seeds to your meals and snacks! Don’t let them just sit in your pantry – they are packed with nutrients with the potential to increase longevity and reduce risk of chronic diseases.
I hope these ideas helped you think of new and exciting ways to consume chia, flax and hemp seeds. What is your favorite way to use seeds to provide some extra nutrition?
What’s a “serving”? You’re giving grams/serving, and one of those is a perfectly respectable SI unit, but the other is up to the discretion of the cook, or the person writing the nutrition label. In civilised countries, nutrition information is reported per 100 grams. Good idea, no?
Yes, I am comparing each seed based on the average serving size on the package. 100 grams of chia seeds isn’t an ideal portion size, with most products providing over 35 grams of fiber. When I refer to “serving” it is what I consider to be appropriate for a meal or snack- and what is usually on the food label. It is usually about an ounce, so I can see how I should possibly change that on this post. Thanks!