We are big fans of chia over here. The powerful little seeds are basically a wonder to behold: something so innocuous and small contains so much protein, fiber, calcium, magnesium, potassium, and iron. They've also got serotonin-releasing tryptophan, and they're high in omega-3 fatty acids [1]. Amazing, right?

A common question, however, is: "How do you use chia seeds?" We hear ya. If you're new to the chia game, you're probably thinking, "But what the heck do I even do with these?" We've got plenty of options for you to take your nutrition to the next level with this powerful superfood. Your brain and body will thank you.

• As a Pudding. First things first, we love us some chia pudding at POPSUGAR Fitness; it's one of our go-to breakfasts. Filling and nutritious, you might forget this meal is breakfast, because it tastes more like dessert. Learn how to make a basic chia pudding with just four ingredients [2], then get creative with these tasty recipes [3].
• In Overnight Oats (or in oatmeal!). Mix chia seamlessly into your favorite overnight oats recipe [4] or into a warm bowl of oatmeal for a soothing, calming food that's rich with tryptophan, magnesium, and other de-stressing minerals.
• As a Jam. Chia seeds make liquid gelatinous, and making chia jam is an excellent alternative to the labor-intensive traditional recipe. Our chia jam recipe takes 20 minutes [5]!
• In a Smoothie. Add chia seeds into your smoothie by blending or stirring in as a last step. Need some recipes? Try our mango smoothie with chia [6] or our strawberry smoothie with chia [7].
• On PB or Avo Toast. Sprinkle some seeds on your favorite peanut butter banana toast or on avocado toast [8].
• Mixed Into Tuna or Chicken Salad. Because chia seeds are basically tasteless, they'll seamlessly integrate into your tuna or chicken salads, packing on extra nutrients in the subtlest of ways.
• As Chia Eggs. Are you ready for this? They can make an egg replacement. Vegans, start your engines . . . we mean ovens . . . and get ready to bake with this nutritious substitute for eggs. Learn how to make chia eggs [9] with these simple steps.
• In Salad Dressing (or on salads!). Add chia seeds into this ACV dressing [10] for a weight-loss powerhouse, or try this flat-belly chia salad dressing [11]. Don't want to make your own dressing? Sprinkle them on your salad for an added crunch (and all the added nutrients).
• Baked Into Everything. You can throw chia seeds into baked goods, including these chia blueberry muffins [12] and this chia seed pizza crust [13]. Mmmm, pizza.