Can you eat Chia sprouts? The Benefit and the best way to eat.

Can you eat chia sprouts?” – This might be the first question that comes to your mind when seeing pictures of sprouting chia seeds on the internet. Nowadays, chia sprouts can be used as an ingredient in a wide variety of dishes, from sandwiches to soups and salads… But are chia sprouts actually edible, and do they bring about any health benefits? Let’s find out with Bourbon O in the article below.

What are chia sprouts?

When you plant chia seeds, they will grow and turn into chia sprouts. You can buy sprouted chia seeds at the stores, but these are usually sold at high prices. Therefore, many people choose to sprout chia seeds at home to make them more affordable and available whenever people need them for food.

When you plant chia seeds, they will grow and turn in to chia sprouts
When you plant chia seeds, they will grow and turn in to chia sprouts

Chia seeds are collected from a flowering plant called “Chia plant” (with the scientific name “Salvia hispanica”). This plant is a member of the mint family, and it’s usually found in Mexico and Guatemala. Chia plant was considered a diet staple among the Mesoamerican Indian groups and ancient Aztec families. Now it’s a commercial plant grown commonly in America, Peru, Australia, Argentina…

If you have grown other kinds of seeds, you may have needed sprouting jars. However, this method doesn’t benefit chia seeds since they’re gelatinous seeds.

If you’re interested in planting chia seeds by yourself, here is a quick instruction for beginners:

Step 1: Prepare a terra cotta tray and sprinkle your chia seeds into the tray.

Step 2: Place the tray into a container (glass is preferable). Then add water into the container (about 1/4 inch).

Step 3: It usually takes about 4 – 7 days for the seeds to sprout. The sprouting time mainly depends on the temperature of the room in which you’re planting the seeds.

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Can you eat chia sprouts?

The answer is definitely yes, chia sprouts are totally edible. The sprouted chia seeds are also very beneficial for health as they contain high nutritional value.

Chia sprouts are known to give off a bit of sour or bitter taste. Hence, they make a great choice when combined with other foods as an additional ingredient. This way, their bitterness will be reduced, and your food will have a balanced and flavorful taste.

Nevertheless, you might want to avoid letting them outside for too long as they will collect dust. Chia sprouts taste the best when they’re eaten fresh and cleaned thoroughly.

Moreover, the FDA has also warned people about the risk of consuming raw sprouts. This is owing to the undetected contamination and bacteria such as salmonella or e-coli, which can’t be disposed of only by washing the sprouts. It’s best that you fully cook the chia sprouts to avoid getting potential food illnesses.

Amazing health benefits of eating chia sprouts

Now that your biggest concern, “can you eat chia sprouts,” has been solved. It’s time to take a closer look into the health benefits that eating chia sprouts can give you.

Chia sprouts is an abundant source of nutritional values. Nowadays, chia seeds and sprouts are considered superfoods as they’re highly nutritious. By consuming sprouted chia, you’re also absorbing a certain amount of omega 3 fatty acids, antioxidants, fiber, protein, Calcium… That’s why chia sprouts are highly sought after by vegetarians and vegans worldwide.

Sandwiches stuffed with chia sprouts are many people’s favorite dish
Sandwiches stuffed with chia sprouts are many people’s favorite dish

Moreover, once the chia seeds have sprouted, the consumers of chia sprouts also get the nutritional benefits that come from chlorophyll. This substance represents a powerful blood builder as it helps to increase the number of red blood cells in our body. Chlorophyll also plays an important role in enhancing the ability to carry oxygen of the red blood cells, which contributes to the elevated levels of oxygen in human bodies.

Chia sprouts are also famous for containing high-quality Calcium. In fact, they carry five times as much Calcium that you can receive from cow’s milk. This means that only 3 tablespoons of chia sprouts can give you the amount of calcium content that is equal to a glass of fresh milk.

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Here are the nutrition facts for 30g of chia sprouts:

  • 160 Calories
  • 12g Carbs (1g Net Carbs, 11g Fiber…)
  • 9.5g Total Fat
  • 6g Protein
  • 2.9mg Iron
  • 221mg Calcium

The Best Way to Eat Chia Seeds

Now the question is no longer “can you eat chia sprouts”, but “how do you prepare chia sprouts in the most delicious way?”. Chia sprouts can be prepared in a lot of ways. With their tangy and a bit sour taste, sprouted chia seeds are usually eaten raw as they’re added to salads, sandwiches, or appetizers. You can also sprinkle some chia sprouts on your soups just before consumption.

However, for those who are looking for full recipes with sprouted chia seeds, check out this delicious dish called Avocado stuffed with crunchy chia sprouts and tuna:


  • Chia sprouts (3/4 cup)
  • Celery (1/4 cup, thinly sliced)
  • 1 can of tuna fish (16 oz)
  • Mayonnaise (4 tbsp)
  • Green onion (2 tbsp, sliced)
  • Lemon juice (3 tbsp)
  • 2 Avocados
  • Paprika (to taste)


Step 1: Wash the avocados, split them in half (lengthwise), and remove the seed. Slightly carve the inside of the avocados to make a bigger space for the filling. Reserve the Avocado for later. Drizzle 1 tbsp of lemon juice on top of each Avocado halves.

Step 2: In a medium size bowl, mix together the remaining ingredients along with the reserved Avocado. Form small mounds out of the mixture and gently place them in the avocado halves.

Step 3: Sprinkle some paprika on top and serve fresh.

Avocado stuffed with crunchy chia sprouts and tuna is a healthy and tasty dish that you’ll surely love to eat
Avocado stuffed with crunchy chia sprouts and tuna is a healthy and tasty dish that you’ll surely love to eat

Hopefully, this article has given you the answer to “Can you eat chia sprouts“. As you have already learned from the topic, sprouted chia seeds carry high nutritional content, and they’re extremely healthy. If you want to know more about other healthy foods to upgrade your daily diet, keep up with Bourbon O for more helpful cooking guides!

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