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VANILLA BLUEBERRY CHIA PROTEIN PUDDING

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Vanilla Blueberry Chia Protein Pudding topped with blueberries, blackberries, raspberries, coconut chips (sweet beet flavoured), Lakanto sugar-free chocolate chips, keto grain-free granola, and nut butter.

Vanilla Blueberry Chia Protein Pudding topped with blueberries, blackberries, raspberries, coconut chips (sweet beet flavoured), sugar-free chocolate chips, keto grain-free granola, and nut butter.

(Menopause-Friendly • High-Protein • Fibre-Rich • Make-Ahead)

I absolutely love this chia pudding. It tastes great, looks pretty, and just so happens to be packed with micronutrients (vitamins, minerals, antioxidants), fibre, healthy fats, and plant-based protein, too. Doesn’t get much better than that!

Beautiful Bloobs

Blueberries are bursting with flavour and nutrition. They get their deep blue hue from anthocyanins—powerful antioxidants linked with benefits for brain health, blood sugar, cardiovascular protection, and overall healthy aging. In fact, blueberries have one of the highest antioxidant capacities of all commonly consumed fruits and vegetables.

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Three Cheers for Chia

Chia seeds have a mild, nutty flavour and provide fibre, minerals, plant protein, antioxidants, and omega-3 fatty acids. Each 2-tablespoon serving contains about 4 g of protein, 12 g of carbohydrate, and 11 g of fibre. If you’re not a fan of the texture, this recipe works beautifully blended for a smooth, mousse-like pudding.

Why It’s Perfect for Perimenopause and Menopause

This recipe is especially supportive during perimenopause and menopause because it combines high-quality protein, fibre, and healthy fats—three nutrients that help stabilize blood sugar, reduce cravings, support lean muscle, and keep you feeling full for hours. Adding the optional protein boost increases satiety even further and helps women meet the higher protein needs that come with midlife hormonal changes.

Vanilla Blueberry Chia Protein Pudding (Menopause-Friendly Version)

Serves 4

Ingredients
• 2 cups unsweetened almond milk
• 1/4 cup vanilla protein powder
• 2 scoops blue spirulina powder (optional, for colour)
• 1 tsp pure vanilla extract
• Sweetener to taste: monk fruit, allulose, maple syrup, or honey
• 1/2 cup white chia seeds
• 1 cup frozen blueberries

Optional protein boosts
• Add 1/2 scoop extra protein powder (adds about 10–12 g protein per serving)
• Add 2 tbsp powdered peanut butter (adds about 6 g protein per serving)

Optional toppings
Fresh berries, hemp hearts, pumpkin seeds, coconut flakes, granola, nut butter or PB-powder drizzle, chocolate chips, bee pollen

Vanilla Blueberry Kefir Chia Pudding (recipe here).

Vanilla Blueberry Kefir Chia Pudding (recipe here).

Directions

  1. Add almond milk, protein powder, spirulina (if using), vanilla, and sweetener to a blender and blend until smooth.

  2. Add chia seeds and pulse a few times, or stir them in by hand.

  3. Stir in frozen blueberries.

  4. Transfer to a bowl or jars. Let sit for 10 minutes, then whisk or shake well to prevent clumping.

  5. Cover and refrigerate for at least 4 hours or overnight.

  6. Serve with your favourite toppings.

Storage
Keeps well in an airtight container in the fridge for 4 to 5 days.

Notes
For a thicker pudding, use less liquid or more chia. For a thinner pudding, add extra almond milk. This recipe can also be blended for a smooth texture.

Optional: Creamy Coconut Version
To make a richer, creamier version of this recipe, replace the 2 cups of almond milk with:
• 1 cup unsweetened almond milk
• 1 cup canned full-fat coconut milk

All other ingredients and directions remain the same. This version is higher in calories and healthy fats.

Optional: Probiotic Kefir Version
For a probiotic boost, this recipe can also be made with coconut kefir or other milk-based kefir in place of the almond milk. See my Vanilla Blueberry Kefir Chia Pudding recipe (pictured below) here.

Nutrition Information (Menopause-Friendly Version, approximate per serving)
Calories: 230–280
Protein: 10–15 g (20–32 g with protein boosts)
Carbohydrates: 20–26 g
Fat: 8–12 g
Fibre: 9–11 g

Vanilla Blueberry Chia Protein Pudding topped with berries, coconut chips (beetroot), toasted pistachios & macadamia nuts, and bee pollen.

Vanilla Blueberry Chia Protein Pudding (Creamy Coconut Version) topped with berries, coconut chips (beetroot), toasted pistachios & macadamia nuts, and bee pollen.

Vanilla Blueberry Chia Protein Pudding topped with berries, green grapes, coconut chips (beetroot), toasted pistachios & macadamia nuts, and bee pollen.

Vanilla Blueberry Chia Protein Pudding topped with berries, green grapes, coconut chips (beetroot), toasted pistachios & macadamia nuts, and bee pollen.

This recipe was originally published on March 11, 2020. It was updated November 26, 2025.