Chia Egg

A chia egg is a simple, plant-based baking binder made by mixing ground or whole chia seeds with water. It's a staple in vegan and allergy-friendly kitchens worldwide, serving as a direct substitute for chicken eggs in recipes like muffins, pancakes, and cookies.

🍳 View the full Chia Egg recipe →

🍽️ Nutrition at a glance

It is a low-calorie, high-fiber ingredient that provides a good source of plant-based omega-3 fatty acids and minerals like calcium and iron. A typical serving (one 'egg' replacement) contains roughly 60-70 calories.

Nutrition breakdown

Calories	60 kcal
Protein	2 g
Carbs	5 g
Fat	4 g
Fiber	4 g
Sugar	0 g
Sodium	5 mg
Calcium	76 mg
Magnesium	40 mg
Phosphorus	110 mg
Manganese	0.3 mg
Iron	0.7 mg
Zinc	0.6 mg
Potassium	40 mg
Omega-3 (ALA)	2.1 g

Per 1 tablespoon (12 g) · estimated, varies by recipe

💡 What's interesting

The unique gel-like consistency of chia seeds when hydrated mimics the binding properties of an egg, a clever natural hack. Nutritionally, it significantly boosts the fiber and healthy fat content of baked goods compared to traditional eggs.