Chia seeds may be tiny, but they’re packed with nutrients like calcium, iron, fiber, and plant-based omega-3s. Even though they’re often overlooked, adding them to meals in creative ways makes it easy to enjoy their health benefits.

Jump to Key Takeaways .

1. Use In Overnight Oats

nata_vkusidey / Getty Images

Eating oats can help support a healthy gut microbiome . Overnight oats are a great breakfast time-saver if you don't want to prepare them in the slow cooker or microwave. Adding chia seeds is a simple way to boost nutrition and achieve a thicker texture.

To make, combine the following ingredients in a jar:

1 tablespoon of chia seeds

4 ounces (half cup) of rolled oats

4 ounces of milk, including dairy, soy, or oat milks

Add other mix-ins, such as:

Peanut butter

Berr

See Full Page