Berries and Cream Chia Pudding Bowl with Toast
A comforting, no-cook evening snack featuring a creamy chia seed pudding made with high-protein milk, paired with a simple slice of toast topped with PB Fit spread. It is designed to be highly satisfying and easy to prepare before wind-down.
Prep
5 min
Cook
0 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Queen + Lila
Queen 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
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
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
20 min
How many are you cooking for?
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Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep ahead: Make a double batch of the chia pudding in small jars on Sunday night. It keeps beautifully in the refrigerator for up to 4 days, meaning you can have a high-fiber evening snack ready in seconds.
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 chia seeds
- 01
Combine the chia seeds
In a small bowl or jar, combine the chia seeds, PB Fit, and Fairlife milk. Whisk or stir vigorously with a fork for 1 minute to break up any lumps of peanut butter powder.
Allow: 1 minute
Tap card to mark done - 02
Let the mixture sit on the counter…
Let the mixture sit on the counter for 5 minutes, then stir again to prevent the seeds from settling at the bottom.
Allow: 5 minutes
Tap card to mark done - 03
Cover the jar and place it in…
Cover the jar and place it in the refrigerator for at least 15 minutes (or prep ahead of time) until it thickens into a pudding texture.
Look for: it thickens into a pudding texture
Tap card to mark done - 04
Toast the slice of bread to your…
While the pudding sets, toast the slice of bread to your preferred level of crispness.
Tap card to mark done - 05
Top the chilled pudding with the fresh…
Top the chilled pudding with the fresh raspberry and sliced almonds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve the raspberry-chia pudding alongside your warm…
Serve the raspberry-chia pudding alongside your warm toast.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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