High-Protein Berry Chia Seed Pudding Jars
A luscious, make-ahead breakfast pairing creamy cashew yogurt and almond milk with fiber-dense chia seeds, vanilla protein, and fresh berries. Prepped in individual jars for an effortless, nutrient-rich morning routine.
Prep
10 min
Cook
0 min
Total
250 min
Makes
3 servings
Created together. Shared with you.
Made by Fiona + Lila
Fiona created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
250 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Whisk · Mixing bowl
Time saver
Use frozen mixed berries if fresh berries are out of season; they thaw gently in the fridge overnight and release delicious natural juices into the pudding.
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
Cook along
Instructions
0 of 8 steps complete
Next: Measure 1
- 01
Measure 1
Measure 1.5 cups (360ml) unsweetened almond milk and 1.5 cups (360g) unsweetened cashew yogurt into a large mixing bowl.
Tap card to mark done - 02
Add 3 scoops (90g) vanilla protein powder…
Add 3 scoops (90g) vanilla protein powder and 0.75 tsp ground cinnamon to the bowl, then whisk briskly for 60 seconds until completely smooth and clump-free.
Look for: completely smooth and clump-free
Tap card to mark done - 03
Whisk in 0
Whisk in 0.5 cup (75g) chia seeds until uniformly distributed throughout the liquid mixture.
Look for: uniformly distributed throughout the liquid mixture
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Set 3 sealable glass mason jars on…
Set 3 sealable glass mason jars on a clean workspace.
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Divide the chia pudding mixture evenly among…
Divide the chia pudding mixture evenly among the 3 jars, filling each approximately three-quarters full.
Ready when: everything is assembled and ready to enjoy
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Top each jar with 0
Top each jar with 0.5 cup (75g) mixed berries and 1.33 tbsp (10g) raw pumpkin seeds.
Ready when: everything is assembled and ready to enjoy
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Seal the jars tightly with their lids…
Seal the jars tightly with their lids and place them in the refrigerator at 38°F (3°C) for at least 4 hours, or overnight, to allow the chia seeds to swell into a thick pudding.
Allow: 4 hours
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Serve chilled directly from the jar
Serve chilled directly from the jar. Store remaining unopened jars in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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