Vanilla Berry Chia Seed Pudding
A velvety, sweet chia pudding made with protein-rich Greek yogurt and fresh berries. It is a quick, comforting treat that delivers steady energy and calming nutrients in under 10 minutes.
Prep
10 min
Cook
0 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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 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
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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + 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
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Prep
10 min
Cook
0 min
Total
25 min
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Equipment
Blender · Whisk
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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
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Ingredients
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Instructions
0 of 4 steps complete
Next: Whisk 0
- 01
Whisk 0
In a medium glass jar or bowl, whisk 0.75 cup (180ml) of plain Greek yogurt, 0.25 cup (60ml) of unsweetened almond milk, 0.5 tsp of vanilla extract, and 1 tbsp of pure maple syrup until completely smooth.
Look for: completely smooth
Tap card to mark done - 02
Sprinkle in 2 tbsp (24g) of chia…
Sprinkle in 2 tbsp (24g) of chia seeds and whisk vigorously for 1 minute to ensure all seeds are distributed evenly without clumps.
Allow: 1 minute
Tap card to mark done - 03
Cover the jar with a lid or…
Cover the jar with a lid or plastic wrap and place it in the refrigerator for at least 15 minutes to allow the chia seeds to swell and thicken into a pudding texture.
Allow: 15 minutes
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Top with 0
Top with 0.5 cup (75g) of fresh mixed berries just before serving.
Ready when: everything is assembled and ready to enjoy
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