Chocolate Raspberry Protein Chia Pudding
A creamy, protein-rich chia pudding with cocoa and fresh raspberries, perfect for a nourishing snack or breakfast. This recipe balances healthy fats, fiber, and antioxidants to fits easily into a nourishing week.
Prep
10 min
Cook
0 min
Total
10 min
Makes about
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley 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
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
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
This pudding can be made ahead and stored refrigerated for up to 2 days.
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 plain Greek yogurt
- 01
Combine plain Greek yogurt
In a bowl or jar, combine plain Greek yogurt, milk, cocoa powder, and protein powder. Stir well until smooth.
Look for: smooth
Tap card to mark done - 02
Add chia seeds and mix thoroughly to…
Add chia seeds and mix thoroughly to prevent clumping.
Tap card to mark done - 03
Gently fold in raspberries
Gently fold in raspberries.
Tap card to mark done - 04
Cover and refrigerate for at least 4…
Cover and refrigerate for at least 4 hours or overnight to allow chia seeds to absorb liquid and thicken.
Allow: 4 hours
Tap card to mark done - 05
Stir before serving and enjoy chilled
Stir before serving and enjoy chilled.
Tap card to mark done
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.