Creamy Greek Yogurt Bowl With Toasted Almonds And Chia
A cooling, probiotic-rich bowl of plain Greek yogurt topped with crunchy sliced almonds, chia seeds, and a dash of cinnamon. Specially portioned to meet your calorie target while staying exceptionally gentle on a sensitive stomach.
Prep
5 min
Cook
3 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian 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
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
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
5 min
Cook
3 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Storage: If you want to prep this ahead of time for work or travel, pack the yogurt in a sealed container and keep the toasted almonds and chia seeds in a separate small pouch. Combine just before eating to maintain that satisfying crunch.
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: Scoop the plain Greek yogurt into a…
- 01
Scoop the plain Greek yogurt into a…
Scoop the plain Greek yogurt into a small serving bowl.
Tap card to mark done - 02
Dry skillet over medium-low heat
In a small, dry skillet over medium-low heat, toast the sliced almonds for 2 to 3 minutes, shaking the pan frequently, until they are lightly golden and fragrant. Watch carefully to prevent burning.
Look for: they are lightly golden and fragrant
Tap card to mark done - 03
Remove the almonds from the heat and…
Remove the almonds from the heat and let them cool for 1 minute.
Allow: 1 minute
Tap card to mark done - 04
Scatter the toasted almonds and chia seeds…
Scatter the toasted almonds and chia seeds evenly over the yogurt.
Tap card to mark done - 05
Finish with a warm dusting of ground…
Finish with a warm dusting of ground cinnamon and serve immediately.
Ready when: everything is assembled and ready to enjoy
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