Raspberry Chia Seed Pudding
A refreshing, fiber-packed seed pudding made with unsweetened almond milk, chia seeds, and fresh raspberries. It is naturally sweetened by the berries and offers a perfect, digestion-friendly contrast to your protein shake.
Prep
5 min
Cook
0 min
Total
125 min
Makes
1 serving
Created together. Shared with you.
Made by Nichole + Lila
Nichole 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
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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
Blender
Time saver
Make-Ahead: You can prep this the night before so it is ready to grab and go alongside your protein shake 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 5 steps complete
Next: Combine the chia seeds and unsweetened almond…
- 01
Combine the chia seeds and unsweetened almond…
In a small jar or container, combine the chia seeds and unsweetened almond milk.
Tap card to mark done - 02
Add the vanilla extract and stir vigorously…
Add the vanilla extract and stir vigorously with a spoon for about 1 minute to ensure the seeds are well distributed and do not clump.
Allow: 1 minute
Tap card to mark done - 03
Let the mixture sit at room temperature…
Let the mixture sit at room temperature for 5 minutes, then stir it one more time to break up any settled seeds.
Allow: 5 minutes
Tap card to mark done - 04
Secure the lid on your container and…
Secure the lid on your container and place it in the refrigerator to chill and set for at least 2 hours, or up to 24 hours, until it thickens into a pudding texture.
Look for: it thickens into a pudding texture
Tap card to mark done - 05
Before serving
Before serving, gently fold in the fresh raspberries and top with the chopped walnuts. Enjoy chilled.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.