Berry Chia Skyr Parfait
A cool, creamy, and hydrating snack pairing protein-rich skyr with antioxidant-packed blueberries and fiber-filled chia seeds. Perfect for a quick, office-friendly snack that is gentle on a sensitive stomach.
Prep
5 min
Cook
0 min
Total
15 min
Makes
2 servings
Created together. Shared with you.
Made by Kasia + Lila
Kasia 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
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep Ahead: You can mix the skyr and chia seeds the night before for an even thicker, pudding-like texture that is ready to grab-and-go in the morning.
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 7 steps complete
Next: Stir together the skyr and chia seeds…
- 01
Stir together the skyr and chia seeds…
In a medium bowl, stir together the skyr and chia seeds until fully combined.
Look for: fully combined
Tap card to mark done - 02
Let the mixture rest in the refrigerator…
Let the mixture rest in the refrigerator for 10 minutes to allow the chia seeds to plump and thicken the yogurt.
Allow: 10 minutes
Tap card to mark done - 03
Wash the blueberries and pat them completely…
Wash the blueberries and pat them completely dry.
Tap card to mark done - 04
To assemble
To assemble, spoon half of the chilled skyr mixture into a glass or small jar.
Tap card to mark done - 05
Layer with half of the blueberries
Layer with half of the blueberries.
Tap card to mark done - 06
Repeat the layers with the remaining skyr…
Repeat the layers with the remaining skyr and blueberries.
Tap card to mark done - 07
Serve chilled immediately
Serve chilled immediately, or cover and store in the refrigerator for up to 24 hours.
Allow: 24 hours
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