Chilled Chia Seed Parfait with Fresh Raspberries
A silky chia pudding layered with vibrant fresh raspberries and toasted almonds for a delicate, fiber-packed treat.
Prep
5 min
Cook
0 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Lily + Lila
Lily 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftover chia pudding covered in the refrigerator for up to 4 days for an instant, ready-to-eat dessert.
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
- 01
Combine 2
In a small glass or jar, combine 2.5 tbsp of chia seeds, 0.5 cups of unsweetened almond milk, 0.5 tsp of vanilla extract, and 1 tsp of pure maple syrup. Stir vigorously with a spoon for 1 minute until well blended.
Look for: well blended
Tap card to mark done - 02
Let the mixture sit for 5 minutes
Let the mixture sit for 5 minutes, then stir again to break up any seed clumps.
Allow: 5 minutes
Tap card to mark done - 03
Cover the jar and place it in…
Cover the jar and place it in the refrigerator to set for at least 20 minutes (or overnight) until thick and spoonable.
Look for: thick and spoonable
Tap card to mark done - 04
Heat a small dry skillet over medium…
Heat a small dry skillet over medium heat at 350°F (175°C) and add 1 tbsp of sliced almonds. Toast for 2 to 3 minutes, shaking the pan often, until golden brown and fragrant. Remove from heat immediately.
Look for: golden brown and fragrant
Tap card to mark done - 05
To serve
To serve, top the chilled chia pudding with 0.5 cups of fresh raspberries and the toasted sliced almonds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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