Greek Yogurt Berry Parfait with Flax and Chia
A creamy, protein-packed bowl featuring nonfat Greek yogurt layered with antioxidant-rich berries and a crunchy flax-chia blend. Designed to support heart health while delivering quick, lasting energy without cooking.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
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
Basic kitchen utensils
Time saver
Use fresh or frozen berries; if using frozen, let them thaw slightly in the fridge overnight so their juices naturally sweeten the yogurt.
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: Layer half of the nonfat Greek yogurt
- 01
Layer half of the nonfat Greek yogurt
In a glass or breakfast bowl, layer half of the nonfat Greek yogurt.
Tap card to mark done - 02
Top the yogurt layer with half of…
Top the yogurt layer with half of the fresh blueberries and raspberries.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Sprinkle half of the ground flaxseed and…
Sprinkle half of the ground flaxseed and chia seeds over the berry layer.
Tap card to mark done - 04
Repeat with the remaining yogurt
Repeat with the remaining yogurt, berries, and seed mixture to create a second layer.
Tap card to mark done - 05
Drizzle with honey or maple syrup if…
Drizzle with honey or maple syrup if using, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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