Can You Eat Chia Seeds and Hemp Seeds Together? Benefits, Recipes, & More!

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Hey there, superfood seekers! John Bird here, coming to you from my cozy corner of the internet, the Boat Basin Cafe blog.

Today, we’re diving into the delicious and nutritious world of hemp and chia seeds. 🌿

Can you eat hemp seeds and chia seeds together?

hulled hemp seeds, healthy superfood supplement
hulled hemp seeds healthy superfood supplement

The answer is a resounding yes! These superfood seeds offer a powerful nutritional punch when combined, making them the dynamic duo of the healthy eating world.

I discovered this firsthand when I was chef at the Boat Basin Cafe in downtown New York. My hemp and chia parfaits, loaded with fresh fruit and yogurt, were a huge hit among our health-conscious customers.

Benefits of Eating Hemp Seeds and Chia Seeds Together

When it comes to the nutritional power of combining hemp and chia seeds, there are three key areas where they shine: omega-3 and omega-6 balance, complete protein, and mineral content.

Hemp seeds boast an impressive 3:1 omega-3 to omega-6 fatty acid ratio, making them a powerful tool to fight inflammation.

Chia seeds further boost your healthy fat intake with their rich omega-3 content. Together, they provide the ideal balance of essential fatty acids your body craves.

Another significant advantage of combining hemp and chia seeds is their ability to provide a complete protein source, containing all nine essential amino acids.

This is especially important for those following a plant-based diet. As Dr. Andrew Weil notes, “Combining plant-based protein sources can ensure you get all the essential amino acids your body needs.”

Hemp SeedsChia Seeds
10g protein per 3 tbsp4g protein per 2 tbsp
All 9 essential amino acidsAll 9 essential amino acids
Ideal omega-3 to omega-6 ratioRich in omega-3 fatty acids

In terms of mineral content, both hemp and chia seeds are packed with essential minerals like magnesium and iron.

Hemp seeds are particularly rich in phosphorus, while chia seeds boast an impressive amount of manganese.

MineralHemp Seeds (per 3 tbsp)Chia Seeds (per 2 tbsp)

Flavor, Texture, & Sustainability: What Makes Hemp & Chia Special

FeatureHemp SeedsChia Seeds
TasteMild, nutty flavor similar to sunflower seeds or pine nutsNearly flavorless
TextureLight, crunchy texture similar to sesame seedsAbsorbs liquid and forms a gel-like consistency
VersatilityCan be sprinkled on top of dishes for added crunchHighly versatile due to their neutral flavor
Water FootprintMore water-efficient, can be grown in drought-prone areasRequire a significant amount of water to grow (about 12 liters per tablespoon)
SustainabilityMore sustainable compared to chia seedsLess sustainable due to high water requirements
Nutrient DensityRich in protein, healthy fats, and various mineralsHigh in fiber, omega-3 fatty acids, and antioxidants
Culinary UsesIdeal for adding crunch to dishes like salads, yogurt, or smoothiesGreat for thickening puddings, smoothies, and sauces

When it comes to the taste and texture of hemp and chia seeds, these two superfoods offer a unique and complementary experience.

What do hemp seeds taste like? Hemp seeds have a mild, nutty flavor that’s reminiscent of sunflower seeds or pine nuts. On the other hand, what do chia seeds taste like? Chia seeds are nearly flavorless, making them incredibly versatile in recipes.

The textural difference between hemp and chia seeds is equally exciting. Hemp seeds have a light, crunchy texture similar to sesame seeds, while chia seeds have the unique ability to absorb liquid and form a gel-like consistency.

This textural duo opens up a world of possibilities in the kitchen, from sprinkling crunchy hemp seeds on top of creamy chia pudding for a satisfying contrast to blending them together in a smoothie for a nutrient-dense treat.

One little-known fact about chia seeds is their significant water footprint. How much water do chia seeds need to grow? Chia seeds are hydrophilic and require a lot of water to grow – about 12 liters per tablespoon! In contrast, are hemp seeds more sustainable than chia seeds? Hemp seeds are more water-efficient and can be cultivated in drought-prone areas. When it comes to sustainable superfoods: hemp vs. chia, hemp seeds come out on top.

💁🏻‍♂️Pro Tip: Unlock More Nutrients with Toasting

roasted hemp seeds in the plate
roasted hemp seeds in the plate

Here’s a pro tip for getting the most out of your hemp seeds: try toasting them! Toasting hemp seeds can enhance their digestibility by breaking down the tough outer shell, making it easier for your body to absorb the nutrients.

It also adds a delightful nutty flavor to the seeds. While you can still eat both hemp and chia seeds raw and reap their benefits, toasting is a tasty bonus!

Delicious Ways to Eat Hemp & Chia Seeds

Chia pudding with tangerines and granola
Chia pudding

Now that you know all about the power of combining hemp and chia seeds, let’s explore some delicious ways to enjoy them together:

  • Sprinkle them on top of yogurt, oatmeal, or chia pudding for added crunch and nutrition.
  • Blend them into your favorite smoothie recipe for a nutrient-dense boost. Some delicious combos include:
    • Spinach, banana, almond milk, hemp seeds, chia seeds
    • Mango, pineapple, coconut water, hemp seeds, chia seeds
    • Blueberries, avocado, almond butter, hemp seeds, chia seeds
  • Incorporate them into salads, baked goods, granola bars, and more!

One of my favorite recipes featuring hemp and chia seeds is a simple chia pudding with a hemp crunch topping.

Here’s how to make it:


  • 1/2 cup chia seeds
  • 2 cups milk of choice (almond, coconut, oat, etc.)
  • 1-2 tbsp maple syrup or honey (optional)
  • 1/4 tsp vanilla extract (optional)
  • 1/4 cup toasted hemp seeds
  • Fresh fruit for topping


  1. In a large bowl or mason jar, whisk together chia seeds, milk, sweetener (if using), and vanilla extract (if using).
  2. Let sit for 5 minutes, then whisk again to prevent clumping.
  3. Cover and refrigerate overnight, or at least 4 hours.
  4. When ready to serve, top with toasted hemp seeds and fresh fruit.


Can I eat too many chia seeds and hemp seeds?

While both chia and hemp seeds are incredibly nutritious, it’s best to enjoy them in moderation as part of a balanced diet. Consuming large amounts of either seed may lead to digestive discomfort due to their high fiber content.

Are there any side effects to eating chia seeds and hemp seeds?

Most people can safely enjoy chia and hemp seeds without experiencing side effects. However, if you have a seed allergy or are taking blood-thinning medications, consult your healthcare provider before adding these seeds to your diet.

What’s the best way to store hemp and chia seeds for freshness?

To maintain freshness and prevent rancidity, store your hemp and chia seeds in airtight containers in a cool, dry place. For longer storage, you can refrigerate or freeze them. Check out my post on hemp seed shelf life for more tips!


We’ve covered a lot of ground today, from the nutritional benefits of combining hemp and chia seeds to their unique flavors and textures.

To recap, hemp seeds have the ideal omega-3 to omega-6 ratio, while chia seeds are rich in omega-3s, creating a powerful inflammation-fighting duo. Combining these super seeds provides a complete protein source, especially important for plant-based diets.

Plus, hemp and chia offer a delightful textural contrast that elevates your favorite recipes. And let’s not forget that hemp seeds are a more sustainable choice when it comes to water usage compared to chia.

As a chef and nutritionist, I’ve seen firsthand the incredible benefits of incorporating hemp and chia seeds into your diet. At Boat Basin Cafe, we loved getting creative with these mighty ingredients, and I hope this article has inspired you to do the same.

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