Creamy Keto Protein Chia Pudding
A rich and thick overnight chia bowl packed with whey protein, unsweetened almond milk, and a touch of heavy cream. It delivers 25g of protein with only 3.5g of net carbs for a budget-friendly keto morning.
Prep
10 min
Cook
0 min
Total
130 min
Makes
1 serving
Created together. Shared with you.
Made by Dee + Lila
Dee 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
Digestive 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
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
130 min
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Equipment
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 6 steps complete
Next: Add whey protein powder and pour in…
- 01
Add whey protein powder and pour in…
In a medium glass jar or bowl, add whey protein powder and pour in unsweetened almond milk and heavy cream.
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Whisk vigorously for 30 to 45 seconds…
Whisk vigorously for 30 to 45 seconds using a small wire whisk or fork until the protein powder is completely dissolved and no dry clumps remain.
Look for: the protein powder is completely dissolved and no dry clumps remain
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Add chia seed to the mixture and…
Add chia seed to the mixture and whisk again for 1 full minute to ensure all seeds are submerged and evenly separated.
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Let the mixture sit at room temperature…
Let the mixture sit at room temperature for 5 minutes, then whisk a second time to prevent chia seeds from settling at the bottom.
Allow: 5 minutes
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Cover the jar tightly with a lid…
Cover the jar tightly with a lid or wrap and place in the refrigerator at 38°F (3°C) for at least 2 hours (or overnight) until thick, creamy, and set to a pudding-like consistency.
Look for: thick, creamy, and set to a pudding-like consistency
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Stir well before eating
Stir well before eating, top with optional sliced almond if desired, and enjoy cool. Keep stored in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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