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Chia Gel

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How to Use Chia Gel

Add this mixture up to equal parts by weight to sauces, drinks, yogurt, salad dressings, cream cheese (or cream cheese substitutes), jams, jellies, preserves, salsa, hot/cold cereals, yogurt, dips, puddings, soups, or other liquid or creamy foods. The gel won’t affect flavor, but definitely increases nutritional value.


  • 1/3 cup chia seeds
  • 2 cups water (filtered).

That is, use 2 cups water for every 1/3 cup chia seeds. This makes a 9:1 ratio (water to seed), which is an ideal ratio for a basic chia gel. You can experiment with using more or less water, depending on your preference, or the consistency of the food item to which you’re adding it.


  1. Put water (slightly warm mater will form gel faster) into a container that comes with a tight-fitting lid (e.g., a mason jar).
  2. Pour dry seeds into the water and screw lid on tight.
  3. Shake container for 15 seconds.
  4. Let stand for 1 minute and shake again.
  5. This mixture (i.e., basic chia gel) will store in the refrigerator for 2 weeks.

You can modify this recipe to suit your needs. For example, you may prefer to grind the seeds (and thereby release the essential fats for better assimilation). Or you may prefer to use more water in order to achieve a less thick gel. Play with the process until you discover what works best for you. In fact, get creative with it!
  6. The photo to the right is just an example of using chia gel in drinks.

More Benefits of Chia Gel!

  • Chia’s hydrophilic structure holds water, so when mixed with foods (e.g., sauces), it displaces calories and fats without compromising flavor. Chia gel is therefore also a great replacement for fats in baked goods.
  • Tip for Blood Sugar Regulation: For individuals having diabetes or anyone desiring to stabilize blood sugar levels, research suggests taking 3 tablespoons of chia gel with each meal for an optimal slowing of the conversion of carbohydrates to sugar, as well as providing better assimilation of the foods you eat.

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6 thoughts on “Chia Gel

  1. Melissa says:

    Can you explain why it’s beneficial to grind Chia seeds some more? If I was to grind the Chia seeds, can I then make a gel with that for substitution of fats in baked goods? Had any luck using Chia gel in baked goods yourself?

    • amie-sue says:

      Hi Melissa,
      I don’t do much “baking”. I try to keep my diet high in whole foods. Both my husband and I are GF and I know that there are tons of new GF products on the market but just because they are GF doesn’t mean they are any healthier. So, with that, I just don’t dabble much with it. I grind chia seeds depending on the texture I want in my recipe. If you don’t want “seeds” to show in your recipe, grind them. If a person doesn’t like the texture of the seeds, grind them. But this step is not required unless someone has a recipe that specifies it. They don’t need to be ground to release the nutrients. Chia seeds do however add great nutrients to cooked recipes, so use them!

      CUT FAT = They can cut the fat in a recipe by 50%. If a recipe calls for 8 tablespoons of butter, use 4 tablespoons of butter and 4 tablespoons of chia gel. Bake the cookies just as you normally would.
      EGG REPLACER = To replace an egg, use ¼ cup of water with 1 teaspoon ground chia, or 1.5 teaspoons whole chia seeds.
      For a recipe with texture, like cookies, muffins or breads with nuts, seeds, etc., whole seeds will work.
      FLOUR SUBSTITUTE = Ground chia works better for cakes, brownies, and less textured baked goods. Some people just replace all of the flour with chia flour, and others use a combination of chia flour and regular or gluten-free flour. Using all chia flour is OK for doughs that tend to be a bit thick or gummy anyway, but for more solid mixtures like cookie dough, it’s best to use a combination of 1 part chia flour to 3 parts regular or gluten-free flour.
      THICKENER = Chia seeds ground finely to a powder can be used as a thickener for puddings and other silky smooth recipes.
      BINDER – A small amount of chia can replace xantham or guar gum. For most recipes, ¼ to ½ teaspoon of ground chia can serve as a binder.

      Just like preparing raw food, learning to bake GF or learning to sub out unhealthy ingredients for healthier ones, requires playing and experimenting in the kitchen.

      Right now I eat 1/2 cup of ground chia daily. I grind the seeds and make a porridge out of it and eat it through out the day. The only reason I grind it up is to give myself some variety. lol Ground chia seems to thicken even more so than the seeds.

      I hope this helps some Melissa…. let me know! amie sue

      • Victoria says:

        Do you try to eat 1/2 cup of ground chia seeds gelled in ~4.5 cups water every day? That seems like a huge amount!

        I mix a couple tablespoons of chia seeds into my water bottle each time I fill it. It probably adds up to 1/2 cup, but it is less daunting.

        • amie-sue says:

          Oh gosh, heck no Victoria. hehe This posting is about making a chia gel that you can make up and have ready in your fridge so you can add it to recipes. Have a wonderful day. amie sue :)

  2. Dana says:

    Ooops! Typo on step 1. Thank you for the info! Defs going to use this!

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