Vanilla Berry Greek Yogurt Chia Pudding
A creamy, protein-packed chia pudding infused with vanilla and layered with refreshing mixed berries. Perfect for a quick, make-ahead breakfast or snack that supports sustained energy.
Prep
5 min
Cook
0 min
Total
125 min
Makes
1 serving
Created together. Shared with you.
Made by Brooke + Lila
Brooke 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
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
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 in advance: Make 2 to 3 jars on Sunday evening for effortless grabbing on busy mornings; it stays fresh 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 5 steps complete
Next: Combine 2 tbsp of chia seeds
- 01
Combine 2 tbsp of chia seeds
In a jar or medium glass bowl, combine 2 tbsp of chia seeds, 0.5 cup of plain Greek yogurt, 0.5 cup of unsweetened almond milk, and 15g of vanilla protein powder.
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Whisk vigorously for 1 minute until the…
Whisk vigorously for 1 minute until the protein powder is fully dissolved and no clumps remain.
Look for: the protein powder is fully dissolved and no clumps remain
Tap card to mark done - 03
Let the mixture sit for 5 minutes
Let the mixture sit for 5 minutes, then whisk again to prevent the chia seeds from settling at the bottom.
Allow: 5 minutes
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Cover the container and refrigerate for at…
Cover the container and refrigerate for at least 2 hours, or overnight, until the chia seeds expand and form a thick, pudding-like consistency.
Look for: the chia seeds expand and form a thick, pudding-like consistency
Tap card to mark done - 05
Top with 0
Top with 0.5 cup of fresh mixed berries just before serving.
Ready when: everything is assembled and ready to enjoy
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