Chia seeds can be eaten whole or ground, Rose says. When whole, they provide a cozy crunch to increase satiety and work well in frozen desserts, crackers, or jam as they tend to tailor the flavor of any dish. For ground chia, he recommends trying it in pudding, mousse, or oatmeal. “Ground chia seeds are hydrophilic or water-loving, so you may need to add a little more water to keep your dish from drying out,” says Cavuto.
On the plus side, their next-level absorbency makes them work great as a vegan egg, according to Cavuto. Simply mix a tablespoon of the superabsorbent granules with 2.5 tablespoons of water as an egg substitute. In general, he says that even a small amount of chia has an impact on the nutrition and flavor departments. “Sprinkle them on your salad, add some to a smoothie or smoothie bowl, and mix them with your favorite breakfast porridge,” she says.
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