High-Protein Berry Chia Seed Pudding
A creamy, no-cook chia pudding powered by protein-rich Greek yogurt and topped with sweet fresh blueberries. Easy to meal prep ahead for effortless mornings or steady energy snacks.
Prep
5 min
Cook
0 min
Total
125 min
Makes
1 serving
Created together. Shared with you.
Made by Brooke + Lila
Brooke 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
Basic kitchen utensils
Time saver
Prep Ahead: Make 3 to 4 jars on Sunday evening for quick, grab-and-go breakfasts or mid-day snacks throughout the week.
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 5 steps complete
Next: Combine chia seeds
- 01
Combine chia seeds
In a medium bowl or glass jar, combine chia seeds, nonfat plain Greek yogurt, unsweetened almond milk, ground cinnamon, and vanilla extract.
Tap card to mark done - 02
Stir thoroughly with a spoon for about…
Stir thoroughly with a spoon for about 1 minute to ensure chia seeds are evenly distributed and no clumps remain.
Allow: 1 minute
Tap card to mark done - 03
Cover the jar tightly with a lid…
Cover the jar tightly with a lid and place it in the refrigerator to set for at least 2 hours, or overnight until thick and pudding-like.
Look for: thick and pudding-like
Tap card to mark done - 04
Before serving
Before serving, give the pudding a quick stir to smooth the texture.
Tap card to mark done - 05
Top with fresh blueberries and enjoy chilled
Top with fresh blueberries and enjoy chilled.
Ready when: everything is assembled and ready to enjoy
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