Protein Packed Chia Berry Yogurt Parfait
A creamy, layered breakfast cup featuring high-protein Greek yogurt, antioxidant-rich blueberries, and fiber-filled chia seeds, finished with a swirl of almond butter. Perfect for busy mornings and easily prepped in advance.
Prep
10 min
Cook
0 min
Total
130 min
Makes
2 servings
Created together. Shared with you.
Made by April + Lila
April 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
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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
130 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
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 8 steps complete
Next: Gather two clean glass jars or airtight…
- 01
Gather two clean glass jars or airtight…
Gather two clean glass jars or airtight containers to prepare both servings for the week.
Tap card to mark done - 02
Combine the plain Greek yogurt and chia…
In a medium bowl, combine the plain Greek yogurt and chia seeds. Stir well for 1 minute until the seeds are evenly distributed throughout the yogurt.
Look for: the seeds are evenly distributed throughout the yogurt
Tap card to mark done - 03
Spoon half of the yogurt and chia…
Spoon half of the yogurt and chia mixture into the bottom of each jar.
Tap card to mark done - 04
Add a layer of blueberries on top…
Add a layer of blueberries on top of the yogurt base in both jars, distributing them evenly.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Layer the remaining yogurt mixture over the…
Layer the remaining yogurt mixture over the blueberries.
Tap card to mark done - 06
Drizzle the almond butter over the top…
Drizzle the almond butter over the top layer of yogurt in each jar.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Seal the containers tightly and place them…
Seal the containers tightly and place them in the refrigerator for at least 2 hours (or overnight) to allow the chia seeds to plump up and soften.
Allow: 2 hours
Tap card to mark done - 08
Serve chilled directly from the jar
Serve chilled directly from the jar.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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