High Protein Chocolate Peanut Butter Chia Pudding
A rich, creamy meal-prep chia pudding packed with peanut butter flavor and juicy raspberries. Perfect to grab straight from the fridge with zero morning prep or cooking required.
Prep
5 min
Cook
0 min
Total
125 min
Makes
1 serving
Created together. Shared with you.
Made by Lori + Lila
Lori 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
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
Gather as you go
Ingredients
Cook along
Instructions
0 of 4 steps complete
Next: Whisk together 1 cup (240ml) unsweetened almond…
- 01
Whisk together 1 cup (240ml) unsweetened almond…
In a jar or container with a tight lid, whisk together 1 cup (240ml) unsweetened almond milk, 1 scoop (30g) vanilla protein powder, and 2 tbsp (12g) peanut butter powder until smooth and free of lumps.
Look for: smooth and free of lumps
Tap card to mark done - 02
Stir in 2 tbsp (24g) chia seeds…
Stir in 2 tbsp (24g) chia seeds until fully submerged and evenly distributed.
Look for: fully submerged and evenly distributed
Tap card to mark done - 03
Cover the container and refrigerate for at…
Cover the container and refrigerate for at least 2 hours, or overnight, until the pudding sets into a thick, gelled texture.
Look for: the pudding sets into a thick, gelled texture
Tap card to mark done - 04
Before serving
Before serving, drizzle with 1 tsp (5g) peanut butter and top with 0.5 cup (60g) fresh raspberries.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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