Real Food Whole Life

Iced Tea Chia Fresca

RecipesRobyn DownsComment

A hydrating drink any time of year, this Iced Tea Chia Fresca is super refreshing and takes just seconds to make. So grab a few simple ingredients, shake them together, and you'll be sipping this fun drink in no time.

Chia Seed Iced Tea Fresca. A healthy, refreshing summer drink!

Do you have a bag of chia seeds stashed somewhere in your kitchen? If not, I think it may be time to add it to your list of pantry staples. The tiny super-seed is packed with protein and healthy fats. They're super versatile and can be used in all kinds of recipes, from dressings to dessert. I love using chia seeds to make pudding or a quick jam. You can find recipes for both in this delicious Strawberry Rhubarb Chia Pudding Parfait recipe.

Another of my favorite chia seed uses? Making chia fresca! Simply add a few tablespoons to any beverage you like, give it a good shake, and in a few minutes you have a refreshing, fun drink to sip throughout the day. Since iced tea is my go-to summer drink I decided to try adding some chia seeds and loved the final results. After mixing in a little lemon juice and honey, Iced Tea Chia Fresca was born.

Chia Seed Iced Tea Fresca. A healthy, refreshing summer drink!

You can use any type of iced tea you like in the recipe. I love it with a hibiscus herbal tea or a lemon green tea. The recipe comes together very simply by first brewing and chilling the tea. Once you have the brewed tea add the chia seeds: 1 tablespoon seeds to 1 cup brewed iced tea. I like to make this in a large mason jar with a tight fitting lid so I can give it a good shake, but a large pitcher will work as well. The tea is sweetened with a touch of honey, but feel free to omit it if you want an unsweetened version. This Iced Tea Chia Fresca is naturally gluten-free and refined sugar-free as well.

Kid-friendly notes. This Iced Tea Chia Fresca is surprisingly popular with kids, but here are some options for resistant eaters:

  • Be sure to use an herbal, naturally decaffeinated tea. Mint is a great option, as is hibiscus.
  • If your child is a fan of the color pink, definitely brew up some bright pink hibiscus tea. In our house it's called "princess bubble tea," Enough said.
  • Add a little extra honey if your child likes a sweeter drink.
  • Omit the lemon if he or she doesn't like sour flavors.

Now, onto the recipe!

Chia Seed Iced Tea Fresca. A healthy, refreshing summer drink!

Iced Tea Chia Fresca


4 cups brewed iced tea (any flavor), cooled

4 tablespoons chia seeds

2 tablespoons honey

2 tablespoons warm  water

1 tablespoon lemon juice (from about half a lemon)


1. Combine the honey and water. Stir until the honey is well dissolved.

2. Combine the honey-water mixture, brewed tea, lemon juice and chia seeds in a large container with a tight fitting lid or a large pitcher. Shake or stir well.

3. Refrigerate for an least an hour, shaking or stirring every once in a while. The chia seeds will settle to the bottom of the jar, so give it a good shake or stir before serving.

Makes 4 1-cup servings.

Making this recipe? Let me know what you think and any adaptations you make in the comments. I really love hearing from you!

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