Overnight Chia Berry Protein Pudding
A creamy, prep-ahead breakfast jar packed with plant protein, fiber-rich chia seeds, and sweet berries. Completely free of gluten, dairy, soy, eggs, and added sugars.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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 HealthSteadier 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
0 min
Total
245 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
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 5 steps complete
Next: Add 1 cup (240ml) unsweetened almond milk…
- 01
Add 1 cup (240ml) unsweetened almond milk…
In a glass jar or sealable container, add 1 cup (240ml) unsweetened almond milk and 1 scoop (30g) vanilla plant protein powder.
Tap card to mark done - 02
Whisk vigorously with a fork or mini…
Whisk vigorously with a fork or mini whisk for 30 seconds until the protein powder is completely dissolved and no clumps remain.
Look for: the protein powder is completely dissolved and no clumps remain
Tap card to mark done - 03
Add 2 tbsp (24g) chia seed to…
Add 2 tbsp (24g) chia seed to the jar and stir thoroughly to distribute the seeds evenly throughout the liquid.
Tap card to mark done - 04
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 4 hours, or overnight for best thick texture.
Allow: 4 hours
Tap card to mark done - 05
Unscrew the lid and top with 0
In the morning, unscrew the lid and top with 0.5 cup (75g) blueberry and 1 tbsp (16g) almond butter before eating cold.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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