Vanilla Berry Chia Protein Pudding
A velvety, meal-prep-friendly chia pudding enhanced with plant protein and topped with vibrant fresh berries and crunchy nuts. It offers a sweet breakfast fix while remaining fully low-carb, gluten-free, and dairy-free.
Prep
10 min
Cook
0 min
Total
130 min
Makes
2 servings
Created together. Shared with you.
Made by Kelly + Lila
Kelly 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
130 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
To prevent chia seeds from clumping, re-stir the mixture 10–15 minutes after placing it 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: Whisk together 1
- 01
Whisk together 1
In a medium bowl or mason jar, whisk together 1.5 cups (360ml) of unsweetened almond milk and 1 scoop (35g) of plant protein powder until completely smooth and free of lumps.
Look for: completely smooth and free of lumps
Tap card to mark done - 02
Add 4 tbsp (48g) of chia seeds…
Add 4 tbsp (48g) of chia seeds to the mixture and whisk vigorously for 1 minute to ensure the seeds are well 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 give it a final thorough stir to catch any settled seeds.
Allow: 5 minutes
Tap card to mark done - 04
Cover the container with a lid or…
Cover the container with a lid or wrap tightly and place in the refrigerator to set for at least 2 hours, or overnight until it reaches a thick, pudding-like texture.
Look for: it reaches a thick, pudding-like texture
Tap card to mark done - 05
Divide the chilled chia pudding into 2…
Divide the chilled chia pudding into 2 serving bowls. Top each serving evenly with 0.5 cups (75g) of fresh mixed berries and 1 tbsp (15g) of chopped walnuts before serving.
Ready when: everything is assembled and ready to enjoy
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