Chia seeds can be consumed whole or ground, says Rose. When whole, they provide a welcoming crunch to boost satiety and work well in parfaits, crackers, or jam since they tend to adapt the flavor of any dish. For ground chia, she recommends trying them in a pudding, mousse, or oatmeal. “Ground chia seeds are hydrophilic, or water-loving, so you may need to add a little more water to prevent your dish from drying out,” says Cavuto.
On the bright side, their next-level absorbency makes them work great as a vegan egg, according to Cavuto. Simply mix a tablespoon of the super-absorbent pellets with 2.5 tablespoons of water as an egg replacer. In general, she says even a small amount of chia makes an impact in the nutrition and taste departments. “Sprinkle them on your salad, add some to a smoothie or smoothie bowl and blend them into your favorite breakfast porridge,” she says.