Incorporating a variety of seeds into the mix is great for all, especially those following a plant-based diet. Seeds can provide healthy fats, including omega 3s, as well as high quality plant-based protein, calcium, iron, fiber, and other nutrients.

There’s no specific recommendation on how many seeds to have each day but I recommend including a few varieties each week. Below is a breakdown of the major seeds that I often recommend to clients, what their best nutrient qualities are, and ideas on how to start incorporating them into your diet. 

Chia Seeds

Ch-ch-ch-chiiiaaa! These amazing seeds have a crunchy texture, until you add them to liquid and all of a sudden, they expand into larger, softer seeds. They’re also a great source of omega 3’s, fiber, protein, calcium, and iron.

Two tablespoons of chia seeds provides:

• 4g protein

• 8g fat

• 8g fiber

• 164mg calcium

• 2mg iron

How to Use Them:

My favorite way to use chia seeds is to add them to overnight oats or use them in a berry chia jam.

Flax Seeds

I love the mild, warm and nutty flavor that flax seeds add to dishes. I usually purchase them ground but you can get whole flax seeds as well. They’re low calorie, low carb and another good plant-based source of omega 3’s. You can also use flaxseed oil for salad dressing to add extra omega 3’s to your day.

Two tablespoons of flax seeds provides:

• 3g protein

• 5g fat

• 4g fiber

How to Use Them:

I often use ground flax seed plus water as an egg replacement in baked dishes and it works perfectly. I’ve used it to bind amazing homemade black bean burgers as well. To make a flax egg, add 2-3 tablespoons of water and mix with 1 tablespoon of ground flax seed. I also love to add it directly to smoothies for a boost of nutrition!

Hemp Seeds

Hemp seeds have a slightly grassy taste but I like it added to things because I know how nutritious it is. It’s one of the best plant-based sources of omega 3’s and it’s very high in protein iron, and zinc too.

Three tablespoons of hemp seeds give us:

• 10g protein

• 16g fat

• 3mg iron

• 3 mg zinc

How to Use Them:

I like adding a sprinkle of hemp seeds over avocado or peanut butter toast. I’ll also sometimes throw it into a smoothie too. 

Pumpkin Seeds (or Pepitas)

I have fond memories of roasting pumpkin seeds with my father in our kitchen on Halloween nights. I’m now building similar memories with my own child. Aside from these special moments, I love pumpkin seeds all year round for the crunch and texture that they add to dishes. They’re also great to have just as a snack. 

In 2 tablespoons of pumpkin seeds you’ll get:

• 3.5g protein

• 7g fat

• 1.4mg iron

How to Use Them:

Adding pumpkin seeds and a sprinkling of chili lime seasoning on avocado toast is a great way to start the day. I also love making my own trail mix with them (2 T pumpkin seeds, 2 T raisins, 2 t dark chocolate chips, 2 t freeze dried strawberries). They’re also great additions to salads!

Sunflower Seeds

Sunflower seeds will always remind me of watching baseball games…and how grossed out I’d be watching the players spit the shells out all over the dugout. But, regardless, they’re pretty darn tasty. Plus, sunflower butter is perfect as a substitute for anyone with a nut allergy or if you’re in a nut-free zone. As if it can’t get any better, sunflower seeds can be used in place of cashews for vegan recipes like sour cream and cheese sauce. 

In 2 tablespoons of sunflower seeds there is:

• 3g protein

• 8g fat

• 0.7mg iron

How to Use Them:

Energy bites with sunflower butter in place of peanut butter is fantastic. I also like snacking on them and a food goal of mine is to make a mac and cheese with them very soon!

Sesame Seeds

Sesame seeds pack a big punch of calcium in a small amount. Just one tablespoons provides almost 10% of your daily calcium needs. You can find sesame seeds on bagels as well as in one of my favorite spice blends, Everything But the Bagel seasoning. 

In 2 tablespoons of sesame seeds there is:

• 3g protein

• 9g fat

• 2g fiber

• 170mg calcium

How to Use Them:

Aside sprinkling Everything But the Bagel seasoning on toasts and egg replacement dishes, I love adding toasted sesame seeds to sushi bowls and other grain bowls. 

GLORIOUS SEEDS

Now you can see why seeds are a great thing to add to your plant-based diet! Full of flavor and excellent nutrition, including omega 3’s, protein, fiber, iron, zinc and calcium. They’re great for snacks and main dishes. What are your favorite seeds and how do you eat them?