14 Chia Seed Weight Loss Smoothie Recipes

If you’re trying to lose weight, chia seeds can be a great addition to your diet. Chia seeds absorb water and expand in your stomach, which should make you less prone to overeating. They deliver an impressive amount of nutrients with very few calories.

A little down below you’ll find my favorite chia seed smoothie recipes for weight loss. But before we get to these chia seed weight loss smoothies, let’s see what these tiny seeds are all about.

Do chia seeds help you lose weight?

Chia Seeds on Table

Just like other seeds, chia seeds contain plenty of beneficial nutrients like heart-healthy fats, minerals, and vitamins.

But can chia seeds actually help you lose weight?

Chia seeds may not be a “magic bullet” for weight loss, but they certainly can benefit you on your weight loss journey. 

Losing weight is simple, but it’s not easy. You just have to consume fewer calories than you burn.

Chia seeds and other nutrient-dense foods may help you consume fewer calories by giving your body the nutrients it needs. You simply get more bang for your calorie buck.

If you skip processed foods full of empty calories and choose whole, natural foods instead, you’ll automatically feel satiated quicker. 

Chia seeds contain soluble fiber which absorbs large amounts of water and expands in your stomach. It can help you feel full for longer and make you less prone to snacking in between meals. 

Getting just 30 grams of fiber every day may help you lower blood pressure as well as promote weight loss. Two tablespoons of chia seeds contain almost 10 grams of fiber. 

Chia seeds are also rich in protein, the most weight loss-friendly macronutrient. Two tablespoons contain about 4 grams of protein. A high protein intake may help you lower your appetite, lose weight, and maintain muscle mass. 

Why drink chia seed smoothies to lose weight?

Smoothies made of whole fruits and veggies are incredible! They’re healthy and wonderfully nutritious.

You could put almost anything into a smoothie, but it doesn’t mean you should. Try to avoid unnecessary sugar like honey or agave syrup. Fruits already contain plenty of fructose and give your smoothies a nice sweet taste. 

The key to making weight loss smoothies is the right balance of vitamins, minerals, healthy fats, and protein. 

Fruits, veggies, seeds, and nuts are the foods you should get more of if your goal is to lose weight. Smoothies are a great way to get in more of those foods. 

When it comes to weight loss smoothies, it’s best to add some veggies to your smoothies. Leafy greens contain less sugar and calories than fruits and are some of the most nutrient-dense and healthiest foods on the planet.

Chia seeds are a great source of protein and healthy fats, but they’re not the only ones. Try to rotate ingredients to get the full benefits of smoothies.

Protein and healthy fats can also come from natural and unsweetened nut butters, hemp seeds, flax seeds, walnuts, cashews, etc. A well-rounded nutrient intake is key when it comes to smoothies.

Best time to drink chia seed smoothies   

For me, the best time to have a chia seed smoothie is in the morning. This way, I am filling my body with nutrients to fuel my day. A smoothie can easily serve as a breakfast replacement if you’re short on time.

You could also use smoothies to fuel your body with carbs and protein after workouts or use them as a lunch or dinner replacement.

If you’re using your chia seed smoothie as a meal replacement, please make sure to add ¼ – ½ cup of rolled oats to get some carbs and fiber. A good meal replacement smoothie should contain fiber, protein, and healthy fats. 

Do you have to soak chia seeds before putting them in a smoothie?

No, you don’t have to soak chia seeds for smoothies and I usually just add raw seeds.

Chia seeds are high in fiber, however, and some people may get stomach pains after consuming them. If you’re experiencing discomfort, try smaller quantities and soak them overnight

How many chia seeds should you put in a smoothie?

I usually add 1-2 tablespoons of chia seeds to my smoothies. 

One tablespoon of chia seeds contains:

Chia Seeds Nutrition Facts

Chia Seed Smoothie Benefits

Don’t be fooled by the small size of these tiny seeds, chia seed smoothies can deliver a good amount of nutrients with few calories. In fact, chia means “strength” in the Mayan language. In ancient times, warriors would use them as fuel during battles.

Chia seeds are packed with antioxidants

These small seeds contain a number of healthy antioxidants, including kaempferol, quercetin, and caffeic acid.

Antioxidants can protect your cells against free radicals and may help prevent serious chronic diseases. 

Antioxidants alone may not cause instant weight loss, but they’re an important part of a healthy diet, that can help you to achieve your goals.

Chia seeds are loaded with protein

Just two tablespoons of chia seeds contain 4 grams of protein. Chia seeds are a complete protein. They contain all nine essential amino acids that your body can’t produce on its own.

Protein may be the most important nutrient if you want to shed some pounds. A high protein intake may boost your metabolism as well as reduce appetite. 

Chia seeds are high in healthy fats

Chia seeds are rich in heart-healthy omega-3 fatty acids. Few nutrients have been studied as much as omega-3 fatty acids. They have powerful benefits for your body and brain health. 

While omega-3 fatty acids may not directly contribute to weight loss, they may help lower blood pressure and reduce heart disease risk.  

The high fiber content may help you lose weight

Fiber is a non-digestible carb that is important for your health.  

Most people (95 percent of Americans) don’t get enough fiber in their diet. Chia seed smoothies are an easy way to help you meet your daily fiber needs and achieve your weight loss goals.

Just two tablespoons of chia seeds contain more than 8 grams of fiber. That’s roughly 30 percent of your recommended daily intake. 

Fiber is important when it comes to weight loss. According to this study, eating just 30 grams of fiber daily may help you lose weight, improve insulin sensitivity, as well as lower blood pressure and cholesterol.

Chia Seed Smoothie Recipes for Weight Loss

Now that we know the benefits of chia seed smoothies, why not try one of these delicious chia seed smoothie recipes for weight loss?

Banana Strawberry Chia Smoothie

Banana Strawberry Chia Smoothie

Start your day off right with this delicious strawberry banana chia smoothie! It’s filled with antioxidants and healthy fats. 

Smoothies are great when you’re on a weight loss diet and life gets busy. They can provide you with a wide range of nutrients in no time. 

Healthy chia seed smoothies for weight loss are made with the right blend of foods that are proven to help you shed some pounds.

Unsweetened almond milk contains up to 80% fewer calories than your regular dairy milk. It’s made by grinding almonds and mixing them with water.

The fewer ingredients your almond milk has, the healthier it is. Great almond milk really only needs a few ingredients. 

You could easily make your own almond milk at home. All you need is a high-speed blender similar to a Vitamix, some almonds, and water. Here’s a great recipe to get you started. For more delicious smoothie ideas, check out these almond milk smoothie recipes

Ingredients:

  • 1 cup unsweetened almond milk
  • 2 cups frozen strawberries
  • 1 banana
  • 1 tbsp chia seeds

Instructions:

  1. Peel the banana
  2. Add everything to your blender jar
  3. Blend for roughly a minute until smooth
  4. Enjoy!

Chia Seed Protein Smoothie Recipe

Protein may well be the most important nutrient for a great-looking body and weight loss. If you consume more protein, it may reduce your appetite, and boost metabolism as well. 

Protein has a higher thermic effect than other macronutrients. It means your body needs more calories to digest protein than carbs for example. Your body burns up to 30% more calories digesting protein. Only 70 calories out of 100 end up as usable calories. 

At the same time, protein is highly satiating and reduces appetite. You’ll automatically start eating fewer calories. 

Instead of dairy, try light coconut milk in your chia seed weight loss smoothies.

Coconut milk not only tastes delicious, but it may also benefit your health in several ways. It is not to be confused with coconut water, which is the liquid inside a coconut. Coconut milk is made from the white flesh, it looks like milk and has a creamy texture.

Coconut milk contains medium-chain triglycerides (MCTs), a form of fat. MCTs are believed to support weight loss by reducing appetite and improving ketone production. 

This study shows that people having MCTs as part of their breakfast end up consuming fewer calories throughout their day. Try this delicious chia seed protein smoothie recipe for breakfast, it’s filling and nutritious.  

Ingredients:

  • 1 cup light coconut milk
  • 1 banana
  • juice of 1 small lime, freshly squeezed
  • 1 cup frozen mango chunks
  • ½ cup frozen pineapple chunks
  • 1 scoop vanilla protein powder
  • 1 tbsp chia seeds

Instructions:

  1. Peel the banana
  2. Juice the lime
  3. Place everything into your blender jar
  4. Blend for 60-90 seconds until smooth and creamy
  5. Enjoy this delicious chia seed protein smoothie!

Spinach Chia Seed Smoothie for Weight Loss

Spinach Chia Seed Smoothie for Weight Loss

When you’re trying to lose weight, don’t skip your greens! Spinach and other leafy greens can benefit you on your weight loss journey in so many ways.

Leafy greens are some of the most nutrient-dense foods on the planet. Spinach is very rich in fiber, antioxidants, vitamins, and minerals. 

It’s also low in calories. One cup of raw spinach contains only 7 calories. The fiber and nutrients can help you feel satiated without adding unnecessary calories. 

If you never tried green smoothies, start slow. Try adding ½ cup of spinach and work your way up.

Baby spinach is the perfect choice for green smoothie beginners. It’s almost tasteless but comes with impressive health benefits

Baby spinach contains powerful antioxidants like zeaxanthin, quercetin, and lutein, which are all great for your eyes, skin, and overall wellbeing. 

The high potassium content and nitrates in baby spinach may benefit your heart and keep blood pressure under control. If you’re suffering from high blood pressure, check out these smoothie recipes to lower blood pressure.

Ingredients:

  • 1 cup unsweetened almond milk
  • ½ – 1 cup of baby spinach
  • 1 banana
  • 1 cup frozen mango chunks
  • 1 tbsp chia seeds

Instructions:

  1. Wash the spinach 
  2. Peel the banana
  3. Add everything to your blender jar
  4. Blend for 60-90 seconds depending on the strength of your blender

Banana Chia Seed Smoothie

Greek yogurt can be a great food to help you lose weight. It is packed with nutrients and protein. It gives your smoothies a nice creamy texture as well.

If you’re drinking smoothies for weight loss, it’s best to use only traditional, plain Greek yogurt without added sugar. Some companies sell Greek-style yogurts, which are regular yogurt with thickening agents. It’s best to avoid those as well.

Traditional Greek yogurt goes through a straining process where the whey gets removed. It contains almost two times the protein of regular yogurt and only half the amount of sodium. 

Greek Yogurt is loaded with probiotics which are believed to keep your digestive tract healthy. The high calcium content may keep your bones healthy and lower your risk of developing osteoporosis. If you’re looking to improve your bone health, check out these smoothie recipes for strong bones

Greek yogurt may help you lose weight by both reducing your appetite and boosting your metabolism. Try this smoothie in the morning to avoid overeating or unhealthy snacking throughout the day. For more delicious smoothie ideas, here are some healthy Greek yogurt smoothie recipes

Ingredients:

  • ½ cup unsweetened almond milk
  • 2 bananas, sliced and frozen
  • ½ cup low-fat Greek yogurt
  • ½ tsp vanilla extract
  • 1 tbsp chia seeds

Instructions:

  1. Peel, slice and freeze the bananas the day before
  2. Add everything to your blender jar
  3. Blend for roughly one minute
  4. Enjoy this creamy and guilt-free banana chia smoothie!

Chia Seed Breakfast Smoothie Recipe

Chia Seed Breakfast Smoothie

Packed with nutrients that can keep you energized all morning, this chia seed smoothie can help you feel full when you don’t have the time to prepare a healthy breakfast.

This smoothie contains everything you need to start your day the right way. It has the perfect blend of protein, fiber, healthy fats, vitamins, and minerals.

Oats may help with weight loss because it contains plenty of fiber, which can help you feel full for longer. It can also keep your blood sugar levels in check. 

Something as simple as having 30 grams of fiber each day may help you maintain a healthy weight, as well as improve your heart health. Most fruits and veggies, seeds, nuts, and whole grains can be considered high fiber foods.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 ½ cups frozen strawberries
  • 1 banana
  • 2 tbsp rolled oats
  • 1 tbsp natural organic peanut butter
  • 1 scoop vanilla protein powder (optional)
  • 1 tbsp chia seeds

Instructions:

  1. Peel the banana
  2. Add everything to your blender jar
  3. Blend for 60 seconds until smooth and creamy

Weight Loss Strawberry Chia Seed Smoothie

Strawberries are not only delicious but are packed with antioxidants and “good for you nutrients”. They’re very low in calories and can be a great addition to your weight loss diet.

One cup of strawberries contains only 48 calories. Strawberries are also lower in sugar than most other fruits, making them a good choice for a low-carb diet. If you’re following a low-carb diet, check out these low-carb juice recipes. You’ll find some keto juice recipes there as well. 

Cutting back on sugar is essential when it comes to losing weight. By stabilizing your blood sugar levels, it’ll be easier to control your hunger and avoid food cravings. 

Try replacing high sugar sweets with this delicious weight loss strawberry chia seed smoothie, it’s just as good and super healthy.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 ½ cups frozen strawberries
  • 1 banana 
  • 1 tbsp chia seeds

Instructions:

  1. Peel the banana
  2. Add everything to your blender jar
  3. Blend for 45-60 seconds
  4. Enjoy this delicious weight loss chia smoothie!

Kale Chia Seed Smoothie Recipe

Kale Chia Seed Smoothie

This kale chia seed smoothie can help you feel full for longer and help increase the total nutrient content of your diet easily.

Of all the weight-loss-friendly foods, kale is king! It’s one of the most nutrient-dense foods on the planet. Kale contains only a few calories, but it’s loaded with nutrients that can have powerful medicinal properties. 

Sometimes numbers speak more than words. Just one cup of kale contains:

  • Vitamin K: 688% (that’s not a typo) of your daily recommended intake
  • Vitamin A: 208% of the DV 
  • Vitamin C: 132% of the DV
  • Manganese: 26% of the DV

Kale also contains copper, potassium, magnesium, and B vitamins. This is coming from only 33 calories per cup.

Kale is loaded with powerful antioxidants that can help prevent oxidative damage and may lower your risk of developing serious chronic diseases.

The antioxidants present in kale also can have powerful anti-depressant, anti-inflammatory, heart-protective, and blood pressure-lowering effects, just to name a few. 

Adding more kale to your diet is easy. My favorite way is juicing it. If you’ve never tried juicing before, here’s a guide to get you started: how to juice kale with or without a juicer

You could also add kale to your salads, make kale chips or kale soup, add it to recipes, or simply try this delicious kale chia weight loss smoothie.  

Ingredients:

  • 1 cup plain filtered water
  • 1 cup kale, roughly chopped
  • 1 banana
  • 1 cup frozen mango chunks
  • juice of ½ lemon, freshly squeezed
  • 1 tbsp chia seeds

Instructions:

  1. Wash the kale thoroughly
  2. Roughly chop the kale
  3. Peel the banana
  4. Squeeze the juice out of the lemon
  5. Blend for 60-90 seconds depending on the strength of your blender

Mixed Berries Chia Seed Smoothie

Berries are small but don’t let their small size fool you, they’re packed with vitamins, minerals, and antioxidants.

Berries actually get their vibrant color from antioxidants. These are important to avoid putting oxidative stress on your body. Oxidative stress is simply an imbalance between free radicals and antioxidants in your body.

When there are more free radicals than antioxidants, they can start damage proteins, fatty tissues, and even your DNA. That damage may lead to a number of diseases like heart disease, cancer, inflammatory conditions, atherosclerosis, or diabetes. Oxidative stress also can lead to aging.

It is therefore important to keep a proper balance between antioxidants and free radicals in your body. Berries can help you with that, as they’re one of the foods with the highest antioxidant content.

Ingredients:

  • 1 cup unsweetened almond milk
  • ½ cup baby spinach
  • 1 banana
  • 1 cup frozen mixed berries
  • 1 tbsp chia seeds

Instructions:

  1. Wash the baby spinach 
  2. Peel the banana
  3. Add everything to your blender jar
  4. Blend for roughly a minute

Healthy Chia Seed Smoothie Recipe

Healthy Chia Seed Smoothie Recipe

What can be more refreshing than a cantaloupe smoothie on a hot summer day? Cantaloupe melon is over 90 percent water, and it can keep you hydrated without adding too many calories.

Staying hydrated is super important when you’re trying to lose weight. Water is a natural appetite suppressant and can reduce your overall calorie intake. 

Your body needs to be hydrated to remove waste from your body. Drinking enough water and staying hydrated is also essential for burning body fat.

Replace your sugary drinks with this healthy chia seed smoothie and see the difference it can make.  

Ingredients:

  • 1 banana, sliced and frozen
  • 1 orange, peeled
  • ½ cup sliced cantaloupe melon
  • ½ cup low-fat Greek yogurt
  • ½ tsp vanilla extract
  • 1 tbsp chia seeds

Instructions:

  1. Peel, slice and freeze the banana
  2. Peel the orange
  3. Scoop out the flesh of the cantaloupe
  4. Add everything to your blender jar
  5. Blend for roughly a minute until smooth and creamy
  6. Enjoy this delicious chia weight loss smoothie!

Delicious Peach Chia Smoothie

Peaches might not be a miracle weight-loss cure, but they should be part of a balanced diet. They make a perfect sweet and low-calorie snack and contain a lot of nutritional value.

One medium-sized peach contains roughly 2 grams of fiber. Fiber not only can help you feel full for longer and lose weight, but it also adds bulk to your stool and reduces the likelihood of constipation. If you’re struggling with constipation, check out these smoothie recipes for constipation.

Peaches are easy to find and can be added to your diet in so many different ways. 

You could eat them raw, grill them, bake them, make healthy ice cream, or simply add them to your smoothies. 

You can choose between fresh, canned, or frozen peaches. I usually stay away from canned peaches, since they contain fewer nutrients than fresh ones. Frozen peaches are a healthier choice and taste great in smoothies.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana
  • 1 cup frozen peaches
  • ½ cup frozen mango chunks
  • ½ cup low-fat vanilla Greek yogurt
  • 1 tbsp chia seeds

Instructions:

  1. Peel the banana
  2. Add everything to your blender jar
  3. Blend for roughly a minute until well combined

Chocolate Chia Seed Smoothie 

Chocolate Chia Seed Smoothie

Who said chocolate and weight loss don’t fit together? If you’re choosing the right kind of chocolate, it can actually be healthy!

Dark chocolate has been linked to various health benefits, including improved heart health and cognitive function. But can dark chocolate also help you lose weight? Research indicates just that.

This study shows that dark chocolate may help promote satiety and reduce cravings, which can be beneficial for weight loss. 

Another study found that participants felt less hungry and consumed fewer calories overall after eating dark chocolate. And a third study confirmed this and showed that consuming dark chocolate led to reductions in overall food intake.

Dark chocolate is also believed to enhance mood, which may have a positive effect on your weight loss goals. You’re more likely to stick with your weight loss diet if you’re feeling good.

According to this study in over 13,000 people, those who ate dark chocolate had 57% lower odds of experiencing depression. In another small study, dark chocolate reduced stress levels. In this research, eating dark chocolate led to increased feelings of calmness. 

Try this chocolate chia seed smoothie for its potentially mood-boosting and weight-loss-promoting benefits. 

Ingredients:

  • 1 cup unsweetened soy milk
  • 1 banana, sliced and frozen
  • 2 tbsp natural organic peanut butter
  • 1 tbsp organic cacao powder
  • ½ tsp vanilla extract
  • a hint of cinnamon
  • 1 tbsp chia seeds

Instructions:

  1. Peel, slice and freeze the banana the day before
  2. Add all ingredients to your blender jar
  3. Blend for 60 seconds until smooth and creamy 
  4. Enjoy this guilt-free chocolate chia seed smoothie!
  5. Healthy Chia Protein Green Smoothie

Delicious Protein Green Smoothie 

Protein is undoubtedly the most important nutrient for a better-looking body. A high protein intake can help you maintain muscle mass while you’re on a restricted diet. 

Due to the high thermic effect, a higher protein intake may boost your metabolism. It makes your body burn more calories automatically. 

Protein also reduces your appetite. You’ll naturally eat fewer calories. In this study, participants who consumed protein at 30% of calories, reduced their calorie intake by a whopping 441 calories per day!

This smoothie contains several protein sources: Greek yogurt, protein powder, and spinach.

Greek yogurt contains twice the amount of protein as regular yogurt and only half the amount of sodium.

When you’re shopping for protein powder, it’s best to choose organic and natural, plant-based protein powders.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup baby spinach
  • ½ cup low-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1 tbsp chia seeds

Instructions:

  1. Wash the baby spinach
  2. Add all ingredients to your blender jar
  3. Blend for 60-90 seconds depending on the strength of your blender

Blueberry Chia Seed Smoothie Recipe

Blueberry Chia Seed Smoothie

Blueberries are the king of antioxidant foods. They have one of the highest antioxidant levels of all fruits and veggies. Antioxidants are what give blueberries their beautiful, purple color and protect your cells from damage.

Blueberries’ high fiber content may manage your hunger levels with ease. If you need a little extra boost of willpower, blueberries are your go-to snack. 

While sweet and tasty, blueberries don’t contain a lot of sugar. They can be a good choice even if you’re on a low-carb diet.

Blueberries not only may help you lose weight, but also give you mental clarity. The antioxidants positively influence areas of your brain that are essential for thinking and intelligence.

Blend blueberries with unsweetened almond milk and chia seeds for a healthy, vitalizing smoothie that can give you mental clarity and energy all morning. 

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 cup frozen blueberries
  • 1 banana, sliced and frozen
  • ½ cup rolled oats
  • ½ cup natural organic almond butter
  • 1 tbsp chia seeds

Instructions:

  1. Peel, slice, and freeze a banana the day before
  2. Add everything to your blender jar
  3. Blend for 60-90 seconds until smooth and creamy
  4. Enjoy this blueberry chia smoothie!

Easy Weight Loss Smoothie Recipe

This chia seed weight loss smoothie is super easy to make. A little bit of spinach, a banana, mango chunks, and of course, chia seeds are all you need.

While it’s a green smoothie, it doesn’t taste too green. The fruits give it a nice pleasant taste. 

Spinach is rich in soluble fiber which is key when it comes to weight loss. It’s also one of the most nutrient-dense foods available, giving your body all the nutrients it needs while on a weight loss diet. 

Ingredients:

  • 1 cup water
  • 1 cup spinach
  • 1 banana
  • 1 cup frozen mango chunks
  • 1 tbsp chia seeds

Instructions:

  1. Wash the spinach thoroughly 
  2. Peel the banana
  3. Place everything into your blender jar
  4. Blend for 60-90 seconds until smooth
  5. Enjoy this easy weight loss smoothie!

These were my favorite chia seed smoothie recipes for weight loss.  Chia seeds may help you lose weight and have a positive effect on your overall health. If you love your body and give it the nutrients it needs, it’ll love you back! Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any chia seed smoothie recipes you’d like to share? Any questions about smoothies or juicing? I can’t wait to hear from you in the comment section below!

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