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
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
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
Gather as you go
Ingredients
Cook along
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
Tap card to mark done - 04
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
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download