Pumpkin Spice Chia Pudding Bowl
A creamy, spice-infused chia pudding prepared with dairy-free yogurt, pumpkin puree, almond milk, and warm autumn spices. Topped with crunchy pecans and walnuts for extra staying power.
Prep
10 min
Cook
0 min
Total
130 min
Makes
1 serving
Created together. Shared with you.
Made by ERNESTINE + Lila
ERNESTINE 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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
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
Time saver
Prep ahead: Prepare several containers on Sunday for quick grab-and-go morning meals that keep in the refrigerator for up to 5 days.
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 5 steps complete
Next: Place a medium bowl or glass container…
- 01
Place a medium bowl or glass container…
Place a medium bowl or glass container on your counter.
Tap card to mark done - 02
Add the unsweetened dairy-free yogurt
Add the unsweetened dairy-free yogurt, pumpkin puree, chia seeds, unsweetened almond milk, vanilla extract, sugar-free monk fruit maple syrup, pumpkin pie spice, and ground cinnamon.
Tap card to mark done - 03
Whisk briskly with a fork for 1…
Whisk briskly with a fork for 1 to 2 minutes until fully combined and smooth with no chia clumps remaining.
Look for: fully combined and smooth with no chia clumps remaining
Tap card to mark done - 04
Cover the container tightly and refrigerate for…
Cover the container tightly and refrigerate for at least 2 hours (or overnight) until the chia seeds expand and the mixture turns thick and creamy.
Look for: the chia seeds expand and the mixture turns thick and creamy
Tap card to mark done - 05
Remove from the refrigerator
Remove from the refrigerator, give it a gentle stir, and scatter the chopped pecans and walnuts over top before serving.
Ready when: everything is assembled and ready to enjoy
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