The Best Ways to Use Chia, Flax and Hemp Seeds {with Recipes}

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.

Strawberry and chia seed popsicles on a cutting board on a counter garnished with fresh strawberries.

You buy a big bag of chia seeds to make a recipe, but now what? I find that once I try a recipe, I realize how easy it was to make it and I am inclined to do it more often- even when it seems like just another thing to add to my mental load.

Therefore, it might seem like a burden but 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 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, because different products may have varying nutritional profiles. I compared a few different products – chia seeds, ground flaxseeds, and hemp hearts.

A comparison chart comparing chia seeds, flaxseeds, and hemp hearts and their nutritional profiles.

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

A mason jar of chocolate strawberry overnight oats on a plate garnished with strawberries.

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.

Here are some of my favorite recipes to try:
Caramelized Apples Overnight Oats
Chocolate Strawberry Overnight Oats {with Hemp Hearts}
High Protein Banana Cinnamon Overnight Oats
Overnight Oats with 4 Variations {from Love & Lemons}

Chia Seed Pudding

Two high fiber chia breakfast bowls on a wood cutting board.

Chia seed pudding is ideal to get all the benefits of a fiber-packed breakfast. The chia seeds act as a thickening agent and create a thick, pudding-like texture.

Or, make a high protein chia breakfast bowl (show 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!

Chia Seed Pudding Recipes:
Chia Pudding {Two Peas & Their Pod}
Protein Chia Pudding {Eating Bird Food}
6 Ways to Make Healthy Chia Pudding {Simply Quinoa}

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}
Powerhouse Banana Protein Smoothie


It can be as simple as stirring a couple of tablespoons of hemp hearts or flaxseeds into your daily bowl of oatmeal in the morning.

Healthy Oatmeal Recipes:
Hemp Heart Oatmeal {Sweet as Honey}
Flaxseed and Blueberry Oatmeal {Little Broken}
Protein Oatmeal {My Texas Kitchen}

Other Breakfast Ideas

— Greek Yogurt Parfaits
Blueberry Chia Seed Pancakes {The Almond Eater}
Hemp and Almond Pancakes Recipe {Savory Spin}

Lunch and Dinner Ideas


A veggie and broth based soup in a bowl topped with hemp seeds on a table.

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.


Hemp hearts and flaxseeds can be sprinkle on top of salads, but even better – incorporated into a dressing. It’s genius, really.

Recipes to Try:
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}


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

Freshly cut super seed granola bars on a cutting board.

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.

Recipes to Try:
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}


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}


Chia seed popsicles on top of one another next to a bowl of berries on a counter.

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!

Recipes to Try:
High Protein Lemon Berry Popsicles
Raspberry Coconut Chia Seed Pudding Popsicles {skinnytaste}
Tropical Coconut Chia Popsicles {Choosing Chia}
Superfood Popsicles {The Garlic Diaries}

Protein Balls

Protein balls stacked on top of one another on a cookie sheet.

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).

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

Mixed Berry Chia Seed Jam {Healthy Kids Recipes}
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


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?

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