Blueberry Vanilla Seed Pudding Bowl
A creamy, naturally sweet breakfast bowl rich in plant protein, healthy fats, and low-histamine fresh blueberries. Perfectly tailored to support gentle digestion and sustained morning energy.
Prep
10 min
Cook
0 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly 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 HealthSteadier 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
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
10 min
Cook
0 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
Prep 2 or 3 portions ahead in mason jars for quick weekday breakfasts.
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: Whisk 0
- 01
Whisk 0
In a glass jar or bowl, whisk 0.75 cup (180ml) coconut milk, 2 tbsp chia seed, 2 tbsp hemp seed, 0.5 tsp vanilla extract, and 1 tbsp maple syrup until fully combined.
Look for: fully combined
Tap card to mark done - 02
Cover the bowl and let it set…
Cover the bowl and let it set in the refrigerator for at least 30 minutes (or overnight) until thick and pudding-like.
Look for: thick and pudding-like
Tap card to mark done - 03
Wash 0
Wash 0.5 cup fresh blueberry thoroughly with cold water.
Tap card to mark done - 04
Top the set seed pudding with the…
Top the set seed pudding with the fresh blueberry and sprinkle with 1 tbsp pumpkin seed before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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