If you have been scrolling through TikTok recently, you probably have seen people adding chia seeds to really just about anything. But one of the easiest and simplest ways to use chia seeds does not require a smoothie, overnight oats, or protein balls. Just get about a teaspoon or so of your chia seeds and stir it into your applesauce. Wait a few minutes for the chia seeds to really absorb into the applesauce, and you will get a high fiber snack that tastes like dessert, with no regrets afterwards, giving your gut some lovin.
Beyond its simplicity, chia seeds are really nutrition dense, loaded with fiber, omega 3 fatty acids, protein, and antioxidants. When paired with applesauce. which naturally contains carbohydrates, you get a snack that is yummy and satisfying, a hard thing to do when trying to hit your fiber goals. The fiber in chia seeds also absorbs the water making it expand, helping to make the pudding like texture.
TikTok creator Mel the Manifestor, better known as @meladieugc, helped popularize the chia seed and applesauce trend after putting her own spin on an older wellness hack. She explained that the original version involved mixing chia seeds with warm water, emphasizing that the warm water was believed to maximize the health benefits. While the chia seed water trend gained popularity a few years ago, many people found the texture was difficult to enjoy.
That’s where applesauce came in. Mel swapped the warm water for applesauce, creating a version with a naturally smooth texture and sweeter flavor that felt much more approachable. Her followers quickly embraced the idea, with many commenters saying they understood the potential benefits of the warm water version but preferred the applesauce because it was simply more enjoyable to eat. As more people tried the recipe for themselves, the two-ingredient combination took off, turning a wellness trend into a snack that people actually looked forward to making.
The hack has even earned the approval of gastroenterologist Dr. Joseph Salhab, better known on TikTok as @thestomachdoc. After reacting to a viral video featuring the recipe, Salhab tried it himself and gave it his stamp of approval. He also noted that the concept isn’t just limited to applesauce. You can mix chia seeds into mashed fruits like raspberries or mango for a similar fiber packed snack.
Another reason it’s so popular is how customizable it can be. Sprinkle some cinnamon or pair it with slices of apples or peaches. Drizzle some honey on top or maple syrup if you are more of a sweeter taste preference or even add chopped walnuts or peanuts and granola for crunch. If you need protein, mix it with Greek yogurt for that satisfying, protein filled, smooth snack.
To make it at home, stir 1 to 2 tablespoons of chia seeds into 1 cup of unsweetened applesauce until the seeds are evenly distributed. Let the mixture sit for about 10 to 15 minutes if you’re looking for a quick snack, or refrigerate it overnight for a thicker, pudding-like consistency. Before serving, customize it with your favorite toppings like cinnamon, fresh fruit, granola, pumpkin pie spice, chopped nuts, or a dollop of Greek yogurt for an extra boost of protein.