Honey and Chia Seeds: Puddings, Jams and Energy Snacks

What chia seeds are

Chia seeds come from Salvia hispanica, a plant in the mint family native to Mexico and Guatemala. They were a staple food for the Aztecs and Maya. The tiny black or white seeds have a mild, nutty taste and absorb many times their weight in liquid.

Harvard Health Publishing notes that chia seeds are a good source of fiber and the plant omega-3 fat alpha-linolenic acid.

Why honey and chia seeds work together

Chia seeds have almost no flavor of their own, so they take on whatever you pair them with. Honey dissolves easily in the soaking liquid and spreads its sweetness evenly through the gel. The result tastes like a dessert but is built on milk, fruit and seeds.

Honey's floral or malty notes also give chia dishes more personality than plain sugar.

Basic ratios

Chia recipes are flexible, but these ratios are a reliable start:

Honey chia pudding

Whisk three tablespoons of chia seeds into one cup of milk or plant milk with one to two teaspoons of honey and a drop of vanilla. Stir again after five minutes to break up clumps, then cover and chill for at least two hours or overnight. Top with fruit, nuts or a little granola.

For a smoother texture, blend the pudding after it sets.

• 3 tablespoons chia seeds
• 1 cup milk
• 1 to 2 teaspoons honey
• Splash of vanilla
• Stir twice, chill 2 hours

Quick honey chia jam

Warm two cups of berries or chopped stone fruit in a pan until soft, then mash. Stir in one to two tablespoons of honey and two tablespoons of chia seeds. Let it cool and thicken for 15 minutes, then refrigerate. It keeps for about a week.

This jam has far less sugar than traditional jam. Our article on honey and berries has more fruit ideas.

Honey and chia seeds energy bites

Combine one cup of oats, half a cup of peanut butter, a third of a cup of honey and two tablespoons of chia seeds. Add a handful of chocolate chips or dried fruit. Chill for 20 minutes and roll into small balls. Store in the fridge for up to a week.

Our peanut butter and honey guide has more combinations.

Chia in drinks

Stir a tablespoon of chia seeds into lemonade or water with lemon and honey, and let it sit ten minutes. The seeds form little gel pearls. In Mexico, a similar drink called chia fresca is popular in summer.

Safety tip: always soak chia

Dry chia seeds swell quickly when they meet liquid. Eating a spoonful of dry seeds followed by water has caused rare cases of the seeds getting stuck in the esophagus. Mix chia with liquid or food before eating, especially if you have trouble swallowing.

Children over 12 months can enjoy chia pudding with a little honey. Never give honey to babies under 12 months.

Fiber and digestion

Two tablespoons of chia provide around 10 grams of fiber, according to USDA data. That is a big jump if you are not used to fiber, so start with smaller amounts and drink plenty of water to avoid bloating.

Which honey suits chia

Raw Clover Honey, harvested in New York State, is mild and lets fruit lead in jams and puddings. Raw Blueberry Blossom Honey, also from New York State, adds a fruity note that is lovely with berry chia jam. Raw Buckwheat Honey gives chocolate chia pudding a rich, malty depth.

Chocolate honey chia pudding

Whisk two teaspoons of cocoa powder and one tablespoon of honey into a cup of milk before adding three tablespoons of chia. Chill overnight. Top with banana slices and a few chopped hazelnuts. Our article on honey and dark chocolate explores the flavor pairing.

Storing chia seeds

Dry chia seeds keep for a long time in a cool, dark cupboard in an airtight container. Prepared chia pudding keeps three to four days in the fridge.

The takeaway

Honey and chia seeds make simple, make-ahead puddings, jams and snacks. Use about three tablespoons of chia per cup of liquid, a teaspoon or two of honey, and always soak the seeds before eating.

Stock up for your chia recipes

Try Raw Clover Honey and Raw Blueberry Blossom Honey, both never heated above hive temperature. Save with a 3 jar or 6 jar pack of any honey, and orders over $50 ship free. Visit our shop.