High Protein Skyr Berry Bowl With Hydrated Chia
A thick, velvety bowl of Icelandic skyr topped with sweet mixed berries, crunchy grain-free granola, and plump hydrated chia seeds. It is a cool, satisfying, and gentle-on-the-stomach breakfast that comes together in five minutes.
Prep
12 min
Cook
0 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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 HealthDigestive 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
Comfortably 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
12 min
Cook
0 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Pre-Prep Chia: Keep a small jar of hydrated chia seeds in your fridge. Mix 2 tbsp chia seeds with 0.5 cup of water, shake, and let it sit. It keeps well for up to 5 days, saving you prep time in the morning.
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 6 steps complete
Next: Combine the black chia seeds with 3…
- 01
Combine the black chia seeds with 3…
In a small prep dish or cup, combine the black chia seeds with 3 tbsp of water. Stir well and let rest for 10 minutes at room temperature until a thick gel forms. (You can also do this the night before and store it in the refrigerator).
Look for: a thick gel forms
Tap card to mark done - 02
Spoon the cold plain low-fat skyr into…
Spoon the cold plain low-fat skyr into your serving bowl. Smooth out the surface with the back of a spoon.
Tap card to mark done - 03
Spoon the hydrated chia gel onto one…
Spoon the hydrated chia gel onto one side of the skyr bowl.
Tap card to mark done - 04
Scatter the fresh or thawed mixed berries…
Scatter the fresh or thawed mixed berries next to the chia gel.
Tap card to mark done - 05
Sprinkle the gluten-free granola over the top…
Sprinkle the gluten-free granola over the top for a light, satisfying crunch.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately while cold and fresh
Serve immediately while cold and fresh.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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