Berries and Cream Chia Pudding Bowl with Warm Eggs
A satisfying, low-glycemic breakfast featuring a creamy chia-hemp seed pudding topped with fresh raspberries, served alongside two soft-boiled eggs for an extra protein boost. Crisp pumpkin seeds add a lovely crunch without any gluten or nightshades.
Prep
10 min
Cook
8 min
Total
78 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 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
10 min
Cook
8 min
Total
78 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Mixing bowl · Knife and cutting board
Time saver
Make-Ahead Friendly: Prepare the chia seed base the night before to save time in the morning. It keeps well in the fridge for up to 4 days.
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 chia seed
- 01
Combine the chia seed
In a small bowl or jar, combine the chia seed, hemp heart, and unsweetened almond milk. Stir thoroughly to prevent clumping. Let the mixture sit at room temperature for 10 minutes, then stir again. Cover and refrigerate for at least 1 hour (or overnight) until thick and creamy.
Look for: thick and creamy
Tap card to mark done - 02
Fill a small saucepan with 2 inches…
Fill a small saucepan with 2 inches (5cm) of water and bring to a rolling boil over high heat. Gently lower the eggs into the water using a spoon. Cook for 6 and a half minutes for soft, jammy yolks, or 8 minutes for hard-boiled yolks.
Allow: 8 minutes
Tap card to mark done - 03
Fill a medium bowl with cold water…
While the eggs cook, fill a medium bowl with cold water and a few ice cubes. As soon as the timer goes off, transfer the eggs to the ice bath to cool for 2 minutes.
Allow: 2 minutes
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Gently tap the cooled eggs against a…
Gently tap the cooled eggs against a hard surface to crack the shells, then peel them under cool running water. Cut each egg in half.
Tap card to mark done - 05
To assemble
To assemble, spoon the chilled chia pudding into a serving bowl. Top with the fresh raspberries, raw pumpkin seeds, and a light dusting of ground cinnamon.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve the warm halves of the boiled…
Serve the warm halves of the boiled eggs on a small side plate next to your chia bowl, sprinkled with a small pinch of sea salt.
Ready when: everything is assembled and ready to enjoy
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