Creamy Vanilla Greek Yogurt Chia Pudding
A protein-rich, high-fiber chia pudding layered in a jar with plain Greek yogurt, oat milk, and pure maple syrup. Perfect for a quick, make-ahead breakfast or nourishing snack.
Prep
5 min
Cook
0 min
Total
125 min
Makes
1 serving
Created together. Shared with you.
Made by Victoria + Lila
Victoria 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
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 6 steps complete
Next: Add the plain Greek yogurt
- 01
Add the plain Greek yogurt
In a glass jar, add the plain Greek yogurt, oat milk, pure maple syrup, and vanilla extract.
Tap card to mark done - 02
Whisk or stir vigorously with a fork…
Whisk or stir vigorously with a fork until the maple syrup and yogurt are smoothly incorporated into the liquid.
Look for: the maple syrup and yogurt are smoothly incorporated into the liquid
Tap card to mark done - 03
Add the chia seeds to the jar…
Add the chia seeds to the jar and stir thoroughly for 1 minute, making sure no seeds cluster at the bottom or sides.
Allow: 1 minute
Tap card to mark done - 04
Let the mixture rest on the counter…
Let the mixture rest on the counter for 5 minutes, then stir again to break up any remaining clumps.
Allow: 5 minutes
Tap card to mark done - 05
Cover the jar tightly with a lid…
Cover the jar tightly with a lid and refrigerate for at least 2 hours, or overnight, until thick and gelled.
Look for: thick and gelled
Tap card to mark done - 06
Give the chia pudding a gentle stir…
Give the chia pudding a gentle stir before serving cold directly from the jar.
Tap card to mark done
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