Low-Carb Vanilla Skyr Berry Pot
Creamy vanilla skyr layered with a touch of rolled oats, fresh blueberries, and dark chocolate chips. This recipe is specifically redesigned to keep carbs around 25 to 30 grams for reliable blood sugar management.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Maureen + Lila
Maureen 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
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
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
245 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Store in an airtight jar in the refrigerator for up to 3 days. This makes it an excellent option for advance meal prep.
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: Measure out the rolled oats
- 01
Measure out the rolled oats
In a small bowl or jar, measure out the rolled oats, chia seeds, and raw pumpkin seeds, then stir them together.
Tap card to mark done - 02
Spoon the vanilla skyr over the oat…
Spoon the vanilla skyr over the oat and seed mixture. Use a spoon to gently fold them together until the dry ingredients are just moistened by the skyr.
Look for: the dry ingredients are just moistened by the skyr
Tap card to mark done - 03
Wash the fresh blueberries and pat them…
Wash the fresh blueberries and pat them dry, then scatter them over the skyr layer.
Tap card to mark done - 04
Scatter the dark chocolate chips over the…
Scatter the dark chocolate chips over the blueberries for a satisfying, rich finish.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Cover the jar tightly and place it…
Cover the jar tightly and place it in the refrigerator for at least 4 hours, or ideally overnight, to allow the seeds and oats to soften and expand. Enjoy cold directly from the fridge.
Allow: 4 hours
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