Chia Pudding Parfait

These Chia Parfaits are pleasing to the eyes and the stomach! Easy to make, they keep for up to 4 days — a great make-ahead breakfast for busy mornings.

Here's why they're a smart choice during the menopause transition: between the chia seeds, Greek yogurt, and milk, each parfait delivers a solid hit of protein to help maintain muscle and keep you full, plus fibre from the chia and berries to support steady energy, digestion, and gut health. Chia also brings a little plant-based omega-3 and calcium into the mix — all things that matter more as estrogen declines. A breakfast that actually keeps you satisfied until lunch, no mid-morning crash.

Serves 4


Ingredients

• ¼ cup cocoa powder

• 3 tbsp maple syrup

• ½ tsp cinnamon

• 1 pinch salt

• ½ cup chia seeds

• 1.5 cups milk

• 1 tsp vanilla extract

• 2 cups high-protein / Greek yogurt

• Fresh berries

Method
Add all ingredients except the yogurt and berries to a large container or bowl with a lid. Mix well, cover, and let set in the fridge for at least 4 hours or overnight.

Once the chia pudding is set (nice and thick), layer it with the yogurt into small jars or containers, alternating until each is about ¾ full.

If eating right away, top with fresh berries. If not, seal with airtight lids and keep in the fridge for up to 4 days — just add berries when you're ready to eat.

No jars? Stemless wineglasses or water glasses work well too — cover tightly with cling film.