Pumpkin Spice Protein Chia Pudding
A creamy, make-ahead chia pudding packed with warm pumpkin spice, protein powder, and nonfat Greek yogurt. Topped with fresh berries and crunchy pumpkin seeds for a satisfying breakfast.
Prep
10 min
Cook
0 min
Total
130 min
Makes
1 serving
Created together. Shared with you.
Made by Julia + Lila
Julia 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
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
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
10 min
Cook
0 min
Total
130 min
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Equipment
Large skillet · 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
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Ingredients
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Instructions
0 of 6 steps complete
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- 01
Add 0
Add 0.5 cup milk, 0.5 cup nonfat Greek yogurt, 1 scoop pumpkin spice whey protein powder, and 0.5 tsp ground cinnamon to a medium bowl or glass jar.
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Whisk vigorously for 30 seconds until the…
Whisk vigorously for 30 seconds until the protein powder is completely dissolved and no lumps remain.
Look for: the protein powder is completely dissolved and no lumps remain
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Add 2 tbsp chia seeds to the…
Add 2 tbsp chia seeds to the liquid mixture and stir thoroughly with a spoon for 1 minute to evenly distribute the seeds.
Allow: 1 minute
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Let the mixture sit at room temperature…
Let the mixture sit at room temperature for 5 minutes, then stir once more to prevent seeds from settling at the bottom.
Allow: 5 minutes
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Cover the jar with a lid or…
Cover the jar with a lid or plastic wrap and chill in the refrigerator at 38°F (3°C) for at least 2 hours, or overnight until thick and set.
Look for: thick and set
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Remove from the refrigerator
Remove from the refrigerator, give it a light stir, and top with 0.25 cup berries and 1 tbsp pumpkin seeds right before serving.
Ready when: everything is assembled and ready to enjoy
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