Berry Chia Protein Yogurt Cup
A quick, layering of high-fiber chia seeds and berries with rich, creamy Greek yogurt. Naturally gluten-free and crafted for busy afternoons.
Prep
12 min
Cook
0 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Molly + Lila
Molly 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
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
12 min
Cook
0 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Make-Ahead Friendly: You can prep the chia gel the night before to save time during busy days. Just keep it covered in the fridge.
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: Stir together the chia seed
- 01
Stir together the chia seed
In a small bowl or jar, stir together the chia seed, water, and vanilla extract. Let the mixture rest for 10 minutes at room temperature until the seeds absorb the liquid and form a thick gel.
Look for: the seeds absorb the liquid and form a thick gel
Tap card to mark done - 02
Layer half of the plain Greek yogurt
In your serving glass or bowl, layer half of the plain Greek yogurt.
Tap card to mark done - 03
Spoon the thickened chia mixture over the…
Spoon the thickened chia mixture over the yogurt layer.
Tap card to mark done - 04
Add the remaining Greek yogurt on top…
Add the remaining Greek yogurt on top of the chia layer.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Top with the fresh raspberry and sliced…
Top with the fresh raspberry and sliced almond.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Enjoy immediately
Enjoy immediately, or cover and store in the refrigerator for up to 24 hours.
Allow: 24 hours
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