Chia seeds were discovered more than 5,000 years ago and were a staple in the Aztec and Mayan diets. It’s no wonder they have stuck around for so long — they are a nutrition powerhouse! One 2-tablespoon serving provides 190 calories, 4 grams protein, 12 grams carbohydrates, 11 grams fiber and 9 grams fat, along with numerous vitamins and minerals.

Here are three ways to enjoy chia seeds as a pudding for a brain-boosting breakfast, light lunch or snack! Each recipes makes one serving.

Vanilla Chia Seed Pudding
Ingredients
2 tablespoons chia seeds
½ cup unsweetened almond milk (or other unsweetened milk)
Dash of vanilla extract
1 teaspoon maple syrup, honey or agave
Optional toppings: sliced kiwi, strawberries or any combination of fruit

Chocolate Chia Seed Pudding
Ingredients
2 tablespoons chia seeds
½ cup unsweetened almond milk (or other unsweetened milk)
1 teaspoon vanilla extract
1 tablespoon cocoa powder
Optional toppings: 1 to 2 tablespoons trail mix for an extra protein boost; sliced strawberries and/or banana

Peanut Protein Banana Chia Seed Pudding
Ingredients
2 tablespoons chia seeds
½ cup unsweetened almond milk (or other unsweetened milk)
1 teaspoon maple syrup, honey or agave
1 banana, separated — ½ mashed in recipe, other ½ sliced on top
1 to 2 tablespoons peanut protein powder
Optional toppings: cacao nibs and sliced strawberries

Directions for all recipes

1. Place all ingredients except toppings in a medium-sized jar and stir to combine.
2. Cover with lid and place in refrigerator overnight.
3. Remove lid and stir — should be a pudding-like consistency.
4. Top with optional ingredients. Enjoy!