Creamy Berry and Kefir Chia Seed Pudding
A sweet, velvety pudding layered with high-protein Greek yogurt, probiotic kefir, and a juicy mixed berry compote. It takes under 10 minutes of active prep and is easily layered into individual jars to grab for your night shift.
Prep
10 min
Cook
0 min
Total
250 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 HealthSteadier 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
Comfortably 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
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
10 min
Cook
0 min
Total
250 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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: Whisk together the plain kefir
- 01
Whisk together the plain kefir
In a medium mixing bowl, whisk together the plain kefir, plain Greek yogurt, and vanilla extract until completely smooth and combined.
Look for: completely smooth and combined
Tap card to mark done - 02
Gently whisk in the chia seeds
Gently whisk in the chia seeds. Let the mixture sit on your counter for 5 minutes, then give it another good stir to prevent any clumping.
Allow: 5 minutes
Tap card to mark done - 03
Lightly mash the mixed berries with a…
In a small bowl, lightly mash the mixed berries with a fork so they release some of their natural juices.
Tap card to mark done - 04
Divide the chia seed mixture into your…
Divide the chia seed mixture into your portable jars or containers. Top each jar with a layer of the mashed berries.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Seal the jars tightly and refrigerate for…
Seal the jars tightly and refrigerate for at least 4 hours (or overnight) so the chia seeds can fully expand and thicken into a pudding texture.
Allow: 4 hours
Tap card to mark done - 06
Grab one cold jar on your way…
Grab one cold jar on your way out the door for your shift. These keep beautifully in the fridge for up to 5 days.
Tap card to mark done
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