Batch Prep Strawberry Chia Greek Yogurt Jar
Creamy Greek yogurt layered with a quick homemade strawberry-chia seed compote and topped with raw pumpkin seeds. A high-protein, fiber-packed breakfast prepped in individual jars for easy grab-and-go mornings.
Prep
15 min
Cook
0 min
Total
25 min
Makes
2 servings
Created together. Shared with you.
Made by Colleen + Lila
Colleen 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Storage: These jars are perfect for Sunday batch prep. They hold their texture well for up to 5 days in the refrigerator.
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 6 steps complete
Next: Combine the strawberries and maple syrup
- 01
Combine the strawberries and maple syrup
In a small bowl, combine the strawberries and maple syrup. Use the back of a fork to mash the strawberries until they are jam-like but still have some texture.
Look for: they are jam-like but still have some texture
Tap card to mark done - 02
Stir the chia seeds into the mashed…
Stir the chia seeds into the mashed strawberry mixture. Let the mixture rest for 10 minutes at room temperature to allow the chia seeds to absorb the moisture and thicken into a jam.
Allow: 10 minutes
Tap card to mark done - 03
Whisk the greek yogurt and vanilla extract…
In a separate bowl, whisk the greek yogurt and vanilla extract until smooth.
Look for: smooth
Tap card to mark done - 04
Take two clean glass jars or airtight…
Take two clean glass jars or airtight containers (each representing 1 serving). Divide the strawberry-chia jam evenly among the bottom of the two jars.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Spoon the vanilla greek yogurt layer directly…
Spoon the vanilla greek yogurt layer directly over the strawberry-chia jam layer in each jar.
Tap card to mark done - 06
Top each jar with the raw pumpkin…
Top each jar with the raw pumpkin seeds. Cover the jars with tight-fitting lids and store them in the refrigerator for up to 5 days. Eat cold straight from the fridge.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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