High-Protein Berry Chia Seed Pudding
A velvety, gut-friendly chia pudding layered with creamy high-protein milk and refreshing mixed berries. Naturally gluten-free and effortless to prepare for a quick fiber boost.
Prep
5 min
Cook
0 min
Total
125 min
Makes
1 serving
Created together. Shared with you.
Made by DaLynn + Lila
DaLynn 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
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
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
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
125 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
Prepping this the night before takes under 3 minutes and gives you an instant, high-fiber snack ready in the fridge.
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: Combine 2 tablespoons (24g) of chia seeds…
- 01
Combine 2 tablespoons (24g) of chia seeds…
In a small glass jar or container, combine 2 tablespoons (24g) of chia seeds with 0.5 cups (120ml) of ultra-filtered milk.
Tap card to mark done - 02
Whisk vigorously for 1 minute to ensure…
Whisk vigorously for 1 minute to ensure the chia seeds are evenly distributed and do not clump at the bottom.
Allow: 1 minute
Tap card to mark done - 03
Let the mixture sit at room temperature…
Let the mixture sit at room temperature for 5 minutes, then whisk once more.
Allow: 5 minutes
Tap card to mark done - 04
Cover the container tightly and place it…
Cover the container tightly and place it in the refrigerator to set for at least 2 hours, or overnight until thick and spoonable.
Look for: thick and spoonable
Tap card to mark done - 05
Top the set pudding with 0
When ready to serve, top the set pudding with 0.25 cups (37.5g) of fresh mixed berries and 1 tablespoon (15g) of plain Greek yogurt.
Ready when: everything is assembled and ready to enjoy
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