Chocolate Chia Seed Pudding with Berries
A velvety dairy-free chocolate pudding layered with fresh berries and rich in chia seeds. It is a simple, make-ahead snack that offers high fiber and soothing chocolate flavor without complex cooking.
Prep
10 min
Cook
0 min
Total
130 min
Makes
1 serving
Created together. Shared with you.
Made by Carolyn + Lila
Carolyn 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
Comfortably 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
130 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 3 tbsp chia seeds
- 01
Whisk together 3 tbsp chia seeds
In a glass jar or small bowl, whisk together 3 tbsp chia seeds, 1 cup Lactaid milk, 1 tbsp cocoa powder, and 1 tsp maple syrup until no lumps of cocoa remain.
Look for: no lumps of cocoa remain
Tap card to mark done - 02
Let the mixture rest for 5 minutes
Let the mixture rest for 5 minutes, then whisk again to break up any clumped seeds.
Allow: 5 minutes
Tap card to mark done - 03
Cover the container and place it in…
Cover the container and place it in the refrigerator for at least 2 hours (or overnight) until it sets into a thick, pudding-like texture.
Look for: it sets into a thick, pudding-like texture
Tap card to mark done - 04
Top with 0
Top with 0.25 cup fresh blueberries and 1 tbsp hemp seeds before serving cold.
Ready when: everything is assembled and ready to enjoy
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