Pumpkin Spice Protein Chia Pudding
A velvety, autumn-inspired chia pudding layered with high-protein Greek yogurt, warm pumpkin pie spice, and a boost of vanilla protein powder. This no-cook breakfast prep-ahead option makes busy mornings effortless.
Prep
10 min
Cook
0 min
Total
250 min
Makes
1 serving
Created together. Shared with you.
Made by Julia + Lila
Julia 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
10 min
Cook
0 min
Total
250 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Make-Ahead Friendly: Prepare this the night before so the chia seeds can fully hydrate and reach their maximum gel-like, satisfying texture.
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 together the vanilla protein powder
- 01
Whisk together the vanilla protein powder
In a medium mixing bowl, whisk together the vanilla protein powder, pumpkin puree, A2 milk, and pumpkin pie spice until the mixture is completely smooth and free of protein powder lumps.
Look for: the mixture is completely smooth and free of protein powder lumps
Tap card to mark done - 02
Add the chia seeds to the liquid…
Add the chia seeds to the liquid mixture and stir thoroughly. Let the mixture sit for 5 minutes, then stir again to break up any clumps of seeds that may have settled.
Allow: 5 minutes
Tap card to mark done - 03
Cover the bowl and place it in…
Cover the bowl and place it in the refrigerator for at least 4 hours, or preferably overnight, until the mixture has thickened into a pudding-like consistency.
Look for: the mixture has thickened into a pudding-like consistency
Tap card to mark done - 04
To assemble
To assemble, spoon a layer of the thickened pumpkin chia pudding into a serving glass or jar, alternative with layers of the nonfat Greek yogurt, and finish with a final sprinkle of pumpkin pie spice on top before serving cold.
Ready when: everything is assembled and ready to enjoy
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