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Chia Seed Squeeze Pouches

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How to make chia seed and juice squeeze pouches
Wellness Mama » Blog » Recipes » Breakfast Recipes » Chia Seed Squeeze Pouches

I’ve been a big fan of chia seeds for a really long time

I use them in healthy energy bars, chia-kombucha energy drink, and even as an egg replacement.

Why Chia Seeds?

Chia seeds are an amazing superfood and a great source of calcium, omega-3s, and antioxidants. They also hold many times their weight in water, creating a natural “gel” that provides energy and nutrition.

Legend has it that they were used by the Aztecs, Mayans, and Incans as an energy food and for hydration. They were nicknamed “Indian Running Food” for their supposed ability to help warriors and athletes maintain energy and hydration during long and strenuous activity.

Chia Seed Squeeze Pouches:

My children love chia seeds and especially love these Mamma Chia squeeze pouches, but they are expensive (almost $2 each) and not ideal when I need 1-2 per child per snack.

When I found reusable silicone squeeze pouches, I realized we could make our own for a fraction of the cost of buying pre-made, and avoid all of the waste of the disposable pouches as well. Silicon can be somewhat controversial for food use, but this post details why I feel comfortable using them at room temperature like this.

Bonus: the pouches are no-mess and have been mess-tested by my two year old.

We’ve had fun experimenting with flavors and different types of juice to make different “chia squeezes” and these are now a favorite summer snack at our house. We even figured out how to make these into popsicles (recipe soon).

Supplies You’ll Need

Flavor Variations

  • Cherry and lime (with tart cherry juice)
  • Strawberry lemon
  • Pomegranate
  • Green (with green juices)
  • Orange mango (equal parts orange and mango juices)
  • Pineapple lime
  • Any other combination you can think of
How to make chia seed and juice squeeze pouches

Chia Seed Squeeze Pouches Recipe

Simple juice and chia seed pouches made in reusable silicone containers are a great summer treat!
Calories 136kcal
Author Katie Wells


3 cups


  • 1 cup water
  • 2 cups unsweetened fruit juice
  • ¼ cup lemon or lime juice optional
  • ¼ cup organic chia seeds
  • sweetener of choice optional


  • Mix all ingredients in a pitcher or mason jar.
  • Let sit in the refrigerator overnight so that the chia seeds can hydrate and create a natural gel.
  • Pour into pouches and serve!


Nutrition Facts
Chia Seed Squeeze Pouches Recipe
Amount Per Serving (6 oz)
Calories 136 Calories from Fat 55
% Daily Value*
Fat 6.1g9%
Saturated Fat 0.8g5%
Sodium 16mg1%
Carbohydrates 22.8g8%
Fiber 8.1g34%
Sugar 13.8g15%
Protein 4.6g9%
* Percent Daily Values are based on a 2000 calorie diet.


You can use straight juice and omit the water, but I’ve found that diluting the juice does not affect the taste much and reduces the natural sugar content.

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What is your favorite recipe that uses chia seeds? Share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


40 responses to “Chia Seed Squeeze Pouches”

  1. Sarah McCoy Avatar
    Sarah McCoy

    5 stars
    So happy to find this recipe! Can you give examples of specific juices you use? We have orange juice in the fridge and Honest juice boxes for special occasions, but I am not super familiar with other juice options that the kids will like. Thanks!

    1. Jamie Larrison Avatar

      Here are some of the different fruit juice combinations Katie recommends:
      Cherry and lime (with tart cherry juice)
      Strawberry lemon
      Green (with green juices)
      Orange mango (equal parts orange and mango juices)
      Pineapple lime

  2. Lauren Avatar

    How long are you able to refrigerate the pouches? Looks yummy! My toddler can keep her hands off of the Mama Chia pouches!

  3. Amanda Avatar

    Hello! How do you make it as a gel? I also have the issue of it’s just juice and chia seeds. I read somewhere that the more acid the liquid means the chia seeds won’t gel. So maybe the lemon juice is an issue? Is there any way to recover it? Thanks!! 😀

    1. Katie Wells Avatar

      I’ve never had that issue, but you could definitely try leaving out the lemon juice. For this batch, adding more chia seeds should help.

  4. Christina Avatar

    Yay thx for this! These we’re getting expensive at the store. Cant wait to try my hand at making them myself sounds easy enough. How long do you think these will last in the fridge? Think they are also freezable? I dont see why dont right?

  5. Melissa G Avatar
    Melissa G

    1 star
    Followed directions and as others, also ended up with just juice. I added an extra 1/2 and I’ll update if it helped.

  6. Lauren Avatar

    Looks great! Thanks so much for sharing this recipe. I can’t wait to try it – I just bought some reusable squeeze pouches. And yes, they are way too expensive in the store, even for just a couple of children!

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