Quick Raspberry and Pumpkin Seed Greek Yogurt Bowl
Thick Greek yogurt layered with vibrant fresh raspberries, crunchy pumpkin seeds, and chia seeds. A 3-minute, no-cook high-protein snack that requires zero preparation stove-side.
Prep
3 min
Cook
0 min
Total
3 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
0 min
Total
3 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Make-Ahead Option: Assemble in a glass jar the night before for a grab-and-go snack.
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 4 steps complete
Next: Spoon the Greek yogurt into a small…
- 01
Spoon the Greek yogurt into a small…
Spoon the Greek yogurt into a small bowl or portable container.
Tap card to mark done - 02
Scatter the fresh raspberries evenly across the…
Scatter the fresh raspberries evenly across the top of the yogurt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Sprinkle the pumpkin seeds and chia seeds…
Sprinkle the pumpkin seeds and chia seeds over the berries for crunch.
Tap card to mark done - 04
Drizzle with honey if using
Drizzle with honey if using, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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