Berry Chia Cottage Cheese Protein Parfait
A quick, high-protein breakfast featuring creamy cottage cheese layered with chia seeds and sweet fresh berries. Designed for two servings with zero active cooking needed.
Prep
5 min
Cook
0 min
Total
5 min
Makes
2 servings
Created together. Shared with you.
Made by Keranne + Lila
Keranne 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
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
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Food processor
Time saver
Prep Ahead: Assemble these jars the night before; the chia seeds will soften slightly in the cottage cheese, creating a pleasant, thick 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 6 steps complete
Next: Take two individual wide-mouth jars or medium…
- 01
Take two individual wide-mouth jars or medium…
Take two individual wide-mouth jars or medium serving bowls.
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Layer 1 cup (225g) of low-fat cottage…
In each jar, layer 1 cup (225g) of low-fat cottage cheese at the bottom.
Tap card to mark done - 03
Sprinkle 1 tbsp (12g) of chia seeds…
Sprinkle 1 tbsp (12g) of chia seeds evenly over the cottage cheese in each jar.
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Top each jar with 0
Top each jar with 0.5 cup (75g) of fresh mixed berries and 1 tbsp (15g) of sliced almonds.
Ready when: everything is assembled and ready to enjoy
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Drizzle 1 tsp (5ml) of pure maple…
Drizzle 1 tsp (5ml) of pure maple syrup over the berries in each serving if desired.
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Serve immediately or cover and refrigerate for…
Serve immediately or cover and refrigerate for up to 3 days for an easy grab-and-go option.
Ready when: everything is assembled and ready to enjoy
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