Learn Why Chia Seeds Are an Excellent Egg Replacement

As of April 2025, the price for one dozen eggs at my local grocery store is about $7.99. This is over $1.00 higher than this time last year. With no promise of prices down trending anytime soon, it would do anyone some good to figure out ways to substitute eggs using an egg replacement. Chia seeds are one of the many inexpensive substitutes that you may have in your kitchen, today. Below is an easy chia “egg” recipe that can be used in a variety of dishes.

The Chia “Eggs” Recipe

This is a two ingredient, low equipment chia “egg” recipe is so easy that anyone can make to start saving money instantly.

For every one egg you need to replace, use one chia egg. This recipe can work for a variety of other recipes as described below.

History of Chia Seeds

Chia seeds were one of the main foods in the Aztec diet. In addition to being eaten whole, chia seeds where grounded to make flour, used in medicine and in spiritual practices. Some ancient civilizations even believed the chia seed to be very powerful. In fact, the Mayan translation for chia is strength.

Chia seeds were mostly grown in various parts of Latin America, specifically Mexico. When the Spanish began conquering the Americas, they banned chia seeds because of their use in spiritual practices. Despite this, the chia seed were able to survive in certain regions of Mexico. Experts teamed up to cultivate chia seeds commercially in Argentina. Today, Australia is quickly becoming it’s main producer.

More recently, ch-ch-ch chia pets were introduced to the American market in the 1980’s. Chia pets are an American styled terracotta figurine that is used to sprout chia seeds. Wet chia seeds are applied to a grooved terracotta figurine. The sprouts grow within a few weeks to resemble the figurine’s fur or hair. While the chia seeds in chia pets are not edible due to processing, the website claims that edible chia seeds may grow on the chia pets though not very efficiently.

Dishes Where Chia “Eggs” Will Work Best

Now while you can’t make scrambled or boiled eggs from chia “eggs”, they can certainly still serve as an excellent egg replacement in other dishes. Chia “eggs” will work best in dishes were eggs serve as the binding ingredient. These include, but are not limited to:

• Hamburgers
• Meatballs
• Meatloaf

Theses are dishes that I have personal experience in using them as an egg replacement.

As I have mentioned in previous my posts, I’m not much of a baker. I have read that chia “eggs” can be used in baking dishes such as muffins, and brownies as an egg replacement. However, they don’t provide leavening so also add 1/4 to 1/2 teaspoon of baking soda or baking powder if needed. If you’re not an experienced baker, that piece of advice from me with a grain of salt.

Why Chia Seeds Work as an Egg Replacement

Cost

As mentioned in the top of this post, egg prices are at an all time high. It’ll cost you $7.99 for 12 chicken eggs. However, if you use this recipe and buy an $8.99 bag of chia seeds, you’ll have 26 chia “eggs”! For a dollar more, you get more than double the “eggs”.

Function

Chia “eggs” serve as a binder. When combined with water, they make a gel-like mixture. This is because they contain a substance called mucilage. This gel resembles an egg yolk which is just one reason why chia seeds work as an egg replacement. Just like eggs, chia seeds provide many nutrition benefits, too.

Nutrition

Chia “eggs” and chicken eggs have many nutritional similarities. Let’s explore them and discover other unique nutritional properties of chis seeds.

Protein

Chicken eggs and chia seeds are a complete protein. This means that they contain all nine essential amino acids that our body cannot produce on it’s own.

Fiber

They contain soluble and insoluble fiber. Soluble fiber attracts water and turns to gel during digestion, which helps to slow digestion. Insoluble fiber adds bulk to stool and may help food to pass more quickly through the stomach and intestines. The fiber inside chia seeds is mainly insoluble fiber. The mucilage, the substance that causes the gel-like texture of moisturized chia seeds, is the soluble fiber.

Iron

Another thing about chia seeds that are similar to chicken eggs is that chia seeds are a good source of iron. Dairy and eggs contain non-heme iron. Chia seeds contain non-heme iron, too. Heme iron is typically found in animal products and non-heme iron is typically found in plants. Your body doesn’t absorb non heme iron as well as heme iron. However, don’t let this deter you from eating non heme iron sources!

Omega 3 Fatty Acids

Again, jut like chicken eggs, chia seeds are the richest plant source for omega 3 fatty acids. This nutrient is impotent in brain and heart health.

Antioxidants

Chis seeds contain antioxidants. Antioxidants help to protect your body from free radicals which are substances that cause damage to your cells. These antioxidants include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol.

Lastly, they are also, gluten free, vegan, and don’t require refrigeration.

Storage of Chia Seeds and Chia “Eggs”

Store chia seeds in an airtight container in a dry dark area like a pantry between fifty and seventy degrees Fahrenheit. Proper storage such can help them last for up to two years.

Chia “eggs” should also be stored in an airtight container, but in the refrigerator. Keep them stored for no longer than seven days. Chia “eggs” should not be frozen, as this would compromise their texture, just as it would chicken eggs.

Let us know in the comments below if you have tried chia “eggs” or any other egg replacement!

DISCLAIMER: I am a medical professional, but I am not apart of your healthcare team. Always consult with your primary care physician or other medical professional of your healthcare team when making changes your your diet or lifestyle.