Low-FODMAP Chocolate Peanut Butter Protein Pudding
A creamy, rich chocolate treat mixed in minutes with whey protein, cocoa, lactose-free milk, and peanut butter. Completely gut-friendly and low-carb to satisfy sweet cravings while supporting your goals.
Prep
5 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Heather + Lila
Heather 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
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
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
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 4 steps complete
Next: Add lactose-free milk
- 01
Add lactose-free milk
Add lactose-free milk, chocolate whey protein powder, unsweetened cocoa powder, peanut butter, and chia seed into a small mixing bowl or wide glass jar.
Tap card to mark done - 02
Whisk vigorously with a fork or small…
Whisk vigorously with a fork or small wire whisk for 1 to 2 minutes until all powder is fully dissolved and the mixture is smooth with no clumps remaining.
Look for: all powder is fully dissolved and the mixture is smooth with no clumps remaining
Tap card to mark done - 03
Let the mixture sit at room temperature…
Let the mixture sit at room temperature for 5 minutes, or place it in the refrigerator for 10 minutes to allow the chia seed to soften and thicken the pudding to a spoonable consistency.
Allow: 5 minutes
Tap card to mark done - 04
Stir once more before serving immediately or…
Stir once more before serving immediately or store covered in the refrigerator for up to 2 days.
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Your symptoms change. Your plan should too.
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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.