Chia Seeds for Babies and Kids, Malina Malkani .jpg

Chia seeds are one of those foods that people seem to know are healthy, but so many folks I talk to sound intimidated when it comes to incorporating them into meals and snacks, let alone serving them to babies and kids…which is unfortunate, since chia seeds are so versatile and offer so many potential health benefits.

It’s definitely worth taking the time to figure out a few ways to work them into your family’s diet. Check out some of the reasons why this is the case.

Nutrient content of chia seeds

Did you know that 2 tablespoons of chia seeds are:

an excellent source of omega-3 fatty acids (containing 5 grams per 2 tbsp)
rich in antioxidants
a great source of fiber (11 grams)
a great source of calcium (18% of the RDI in 2 tbsp)
high in iron, magnesium and many B vitamins

Why are chia seeds easy to serve?

they are bland and can be added to just about anything
you don’t have to grind them (some research studies find that grinding chia seeds makes the nutrients inside easier for us to absorb, but others don’t - it can’t hurt if you choose to grind them first before eating, but it’s also fine to skip this step if more convenient)
you can eat them raw (crunchy) or soaked in a liquid or fat so that they swell and form a tapioca-like substance
people usually tolerate them really well

Regarding portion sizes, most adults do well with about 1-2 tablespoons of chia seeds a day, but how much to eat is unique to the individual. If you're not accustomed to eating much fiber, you might experience a little stomach upset at first unless you add them in slowly and increase over time.

Baby eating chia seeds — Thank you to this little one’s parents for granting permission to share!

Ideas for how to serve chia seeds to kids and adults:

in oatmeal
in yogurt
sprinkled over salad
in cold cereal
in smoothies (like this Brain Boosting Smoothie)
sprinkled over roasted veggies
mixed into whole grain dishes
in soups
as a thickener for sauces
in chia seed pudding (here’s a recipe for Mango Coconut Chia Seed Pudding!)
in energy balls
added to baked goods like muffins and breads

How to serve chia seeds to babies:

Chia seeds swell when they come in contact with liquid, so they work well for babies when soaked in breast milk, coconut milk, or another nutrient-rich, baby-friendly liquid, so that it forms into a pudding. Use a chia seed to liquid ratio of 1:4 to create the pudding. For example, mix 1 tablespoon chia seeds with 1/4 cup liquid and let it sit for 10 minutes.
It’s also fine to serve small amounts of chia seeds without soaking them as a topping on toast fingers that are covered in a thin layer of nut butter, cream cheese, or another baby-friendly spread
You can also roll wedges of slippery fruits like avocado or peach in a small amount of chia seeds so your baby can get a better grip on the wedge and also benefit from the nutrient boost
Try also mixing a few chia seeds into yogurt, oatmeal, applesauce, or another puree for added texture and nutrients; just be careful to mix well so that they don’t form a larger clump, which can increase choking risk

If you’re wondering how much chia to serve to babies, start slowly and increase the amount gradually over time. As a baby and child nutrition expert, I recommend working up to a maximum of about 1-2 teaspoons per day. Baby constipation is an issue that comes up a lot, and because chia seeds are such a great source of fiber, they have been shown to help get things moving in some babies. However, be sure to also offer plenty of breast milk and/or formula and even perhaps a few sips of water when increasing the chia seeds in your baby’s diet, as fiber needs liquid in order to keep the digestive tract working properly.

Here’s a tasty Melon Peach Creamsicle Smoothie recipe that includes chia seeds if you’re looking for a way to get started. Enjoy!