Meet the Product: Chia Seed Protein Powder, What It Is and How to Use It

November 3, 2023

Chia seed protein powder looks like a fine, pale flour, and in the kitchen it behaves more like a mild thickener than like the sweet, chalky protein shakes many people expect. To see why, it helps to start with the seed.

From seed to powder

Chia (Salvia hispanica) is an annual plant in the mint family. Kew's Plants of the World Online gives its native range as Mexico to Guatemala. The seeds are tiny, about 2mm long, and range from black and grey to white. A good part of each seed is oil: one laboratory analysis found 34.8% oil, 18.2% protein and 23.1% fibre, and other studies report different figures depending on variety and growing conditions.

To make our powder, organic chia seeds are separated into oil and solids, and the solids are finely milled. Taking the oil away changes the balance of what is left. Per 100g, the powder has 36.4g of protein, 36.8g of fibre and 10.1g of fat, against about 16.5g of protein, 34.4g of fibre and 30.7g of fat in whole seeds. Energy falls from about 486 kcal to 318 kcal. Researchers who make defatted chia flour in the laboratory report the same pattern: one 2023 study measured roughly 38% protein in theirs. We also sell chia oil, cold-pressed from organic chia seeds.

What it tastes and feels like

The flavour is mild and neutral, with at most a faint nutty note, so it disappears into sweet and savoury food alike. The texture is where chia is different from most protein powders.

The outer layers of a chia seed hold mucilage, a gum-like fibre. When the seed is soaked, the mucilage swells into a clear gel that clings to the seed like a capsule. Defatted chia keeps that property. In the same 2023 study, defatted chia flour held about 24g of water for every gram of powder in a laboratory test, which is why a spoonful can thicken a whole glass.

In practice that means:

Smoothies turn thicker and creamier as they stand.
Porridge and overnight oats set a little more firmly.
Soups and sauces gain body if you whisk the powder in off the heat.

If a recipe is getting too thick, loosen it with a splash more liquid.

Powder, milled or whole seeds?

All three come from the same organic seed, but they are not interchangeable.

Whole seeds: a slight crunch, then soft gel beads. Good for puddings and toppings.
Milled seeds: the whole seed ground, with all its oil still in. Smooth, but richer.
Protein powder: the oil taken out, so more protein and less fat per spoonful.

Making sense of the numbers

Per 100g is a handy way to compare foods, but nobody eats 100g of protein powder. A 10g spoonful works out, by simple arithmetic, at about 3.6g of protein and 3.7g of fibre. For context, the NHS says adults should aim for 30g of fibre a day, and that most adults average about 20g. So a spoonful is a modest addition to a meal rather than a replacement for it.

It also helps to know the labelling thresholds. Under the UK rules a food needs at least 6g of fibre per 100g to be called high in fibre, and protein must provide at least 20% of the energy to be called high in protein. The protein in this powder supplies roughly 47% of its energy, worked out with the standard energy conversion factors, and its fibre figure is more than six times the fibre threshold. Our Recipes & Suggestions blog has more ideas for using it.

Recipe: chia protein smoothie

1 banana
1 cup plant milk
1 tbsp Organic Chia Seed Protein Powder
A handful of berries

Blend until smooth. Add the powder to the milk first so it does not clump at the bottom of the jug. The smoothie thickens as it stands, so add more milk if you prefer it thinner, or drink it straight away.

Two more ideas

Overnight oats: stir a teaspoon into the usual oats, milk and fruit before chilling.
Tomato soup: whisk in a spoonful at the end for extra body without cream.

Good to know

The powder is vegan and suitable for vegetarians. It may contain traces of nuts and sesame seeds, so check the pack if you cook for someone with an allergy. Keep it sealed in a cool, dry cupboard and close the pouch after each use.