Berry Chia Seed Pudding
A simple, make-ahead chia pudding infused with vanilla and topped with fresh berries.
Prep
5 min
Cook
0 min
Total
125 min
Makes
1 serving
Created together. Shared with you.
Made by Melissa + Lila
Melissa 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
5 min
Cook
0 min
Total
125 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
This dish stores well in an airtight container in the fridge for up to 4 days, making it ideal for meal prep.
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: Combine 3 tbsp of chia seeds
- 01
Combine 3 tbsp of chia seeds
In a jar or small bowl, combine 3 tbsp of chia seeds, 1 cup of unsweetened almond milk, 0.5 tsp of vanilla extract, and 1 tsp of maple syrup.
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Whisk vigorously for 1 minute to ensure…
Whisk vigorously for 1 minute to ensure chia seeds are evenly distributed and do not clump.
Allow: 1 minute
Tap card to mark done - 03
Cover and place in the refrigerator for…
Cover and place in the refrigerator for at least 2 hours, or overnight, until thick and gel-like.
Look for: thick and gel-like
Tap card to mark done - 04
Top with 0
Top with 0.5 cup of fresh raspberries before serving.
Ready when: everything is assembled and ready to enjoy
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