High-Protein Vanilla Soy Chia Pudding
A creamy, grab-and-go chia pudding packed with plant protein and fresh raspberries. Perfect for stabilizing blood sugar and supporting healthy digestion.
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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
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
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
Time saver
You can easily prep 3 or 4 jars at once. They will stay fresh in the fridge for up to 5 days, making them an excellent grab-and-go option.
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 soy milk and protein powder…
- 01
Whisk the soy milk and protein powder…
In a small jar or container, whisk the soy milk and protein powder together until completely smooth. If you have them on hand, add a splash of vanilla extract and a pinch of cinnamon for extra depth.
Look for: completely smooth
Tap card to mark done - 02
Pour in the chia seeds and stir…
Pour in the chia seeds and stir well. Let the mixture sit at room temperature for about 5 minutes.
Allow: 5 minutes
Tap card to mark done - 03
Stir vigorously one more time to break…
Stir vigorously one more time to break up any clumps that have formed.
Tap card to mark done - 04
Cover the jar and refrigerate for at…
Cover the jar and refrigerate for at least 2 hours (or overnight) until the seeds have absorbed the liquid and created a thick, pudding-like consistency.
Look for: the seeds have absorbed the liquid and created a thick, pudding-like consistency
Tap card to mark done - 05
Top with the fresh raspberries just before…
Top with the fresh raspberries just before eating.
Ready when: everything is assembled and ready to enjoy
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