Peanut Butter Chia Pudding Batch
A thick, protein-packed chia pudding made with peanut butter powder, unsweetened vanilla soy yogurt, and creamy soy milk. Prepared as a full, single-serving batch for maximum satiety and fiber.
Prep
5 min
Cook
0 min
Total
125 min
Makes
1 serving
Created together. Shared with you.
Made by Alicia + Lila
Alicia 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 HealthDigestive 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
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
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
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: Combine the peanut butter powder
- 01
Combine the peanut butter powder
In a medium bowl or glass jar, combine the peanut butter powder, unsweetened vanilla almond milk yogurt, and unsweetened soy milk.
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Whisk vigorously for 1 minute until the…
Whisk vigorously for 1 minute until the powder and yogurt are completely dissolved and smooth.
Look for: the powder and yogurt are completely dissolved and smooth
Tap card to mark done - 03
Add the chia seeds to the jar…
Add the chia seeds to the jar and whisk continuously for 1 to 2 minutes to ensure even distribution without clumping.
Allow: 1 to 2 minutes
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Let the mixture rest at room temperature…
Let the mixture rest at room temperature for 5 minutes, then whisk once more.
Allow: 5 minutes
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Cover tightly with a lid and place…
Cover tightly with a lid and place in the refrigerator for at least 2 hours (or overnight at 38°F / 3°C) until thick and creamy.
Look for: thick and creamy
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Serve cold straight from the jar
Serve cold straight from the jar.
Ready when: everything is assembled and ready to enjoy
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