Vanilla Berry Protein Chia Pudding
A creamy, make-ahead breakfast featuring protein-packed vanilla whey and fiber-rich chia seeds. Topped with antioxidant-rich berries, it practically makes itself overnight.
Prep
5 min
Cook
0 min
Total
125 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
125 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Frozen berries are perfect for overnight prep; they will thaw in the fridge and release their juices, creating a naturally sweet syrup by morning.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Whisk the unsweetened almond milk and vanilla…
- 01
Whisk the unsweetened almond milk and vanilla…
In a jar or small bowl, whisk the unsweetened almond milk and vanilla whey protein powder together until completely smooth.
Look for: completely smooth
Tap card to mark done - 02
Stir in the chia seeds
Stir in the chia seeds, along with a pinch of sea salt and a dash of ground cinnamon to elevate the flavor.
Tap card to mark done - 03
Let the mixture sit for 5 minutes
Let the mixture sit for 5 minutes, then give it one more vigorous stir to prevent the seeds from clumping at the bottom.
Allow: 5 minutes
Tap card to mark done - 04
Cover and place in the refrigerator to…
Cover and place in the refrigerator to thicken for at least 2 hours, or ideally overnight.
Allow: 2 hours
Tap card to mark done - 05
Top with the mixed berries right before…
Top with the mixed berries right before eating.
Ready when: everything is assembled and ready to enjoy
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