Chocolate Strawberry Chia Pudding Parfait
A rich and creamy cocoa chia pudding layered with fresh strawberries, walnuts, and Greek yogurt. It tastes like a decadent dessert while delivering steady energy and high fiber.
Prep
10 min
Cook
0 min
Total
130 min
Makes
1 serving
Created together. Shared with you.
Made by Keva + Lila
Keva 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
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
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
Blender · Whisk · Knife and cutting board
Time saver
Make-Ahead Friendly: You can prep several batches of the cocoa chia pudding portion in advance. It keeps well 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 6 steps complete
Next: Whisk together the chia seeds
- 01
Whisk together the chia seeds
In a medium bowl, whisk together the chia seeds, cocoa powder, vanilla extract, and low-fat milk until the cocoa powder is fully integrated and no clumps remain.
Look for: the cocoa powder is fully integrated and no clumps remain
Tap card to mark done - 02
Let the mixture sit at room temperature…
Let the mixture sit at room temperature for 10 minutes, then whisk again to prevent clumping. Cover and refrigerate for at least 2 hours (or overnight) until thick and scoopable.
Look for: thick and scoopable
Tap card to mark done - 03
Wash the fresh strawberry and hull it
Wash the fresh strawberry and hull it, then chop it into small pieces.
Tap card to mark done - 04
To assemble
To assemble, take a clean glass or jar. Spoon half of the chilled cocoa chia pudding into the bottom.
Tap card to mark done - 05
Layer with half of the plain low-fat…
Layer with half of the plain low-fat Greek yogurt, then half of the chopped strawberry, and half of the chopped walnut.
Tap card to mark done - 06
Repeat with the remaining chia pudding
Repeat with the remaining chia pudding, Greek yogurt, strawberry, and walnut. Top with the optional dark chocolate chips, if using, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.