Orange Creamsicle Chia Seed Pudding
Bright and creamy, this meal prep Orange Creamsicle Chia Seed Pudding is something to look forward to in the morning! It might just become your new favourite breakfast obsession. Not only is it delicious, but it’s also protein-rich, high in fiber and help you to achieve your midlife nutritional goals.
Why Chia Seeds Are a Menopausal Superfood
Before we dive into this delicious recipe, let's talk about why chia seeds deserve a starring role in your menopausal nutrition plan:
✅ Omega-3 fatty acids: These tiny seeds are packed with omega-3s that help combat inflammation – something that wasn’t on my radar….until it was. Inflammation is a common concern during hormonal fluctuations
✅ Calcium content: With approximately 28% of your daily calcium needs in just three tablespoons, chia seeds support bone health when estrogen's protective effects decline
✅ Fiber powerhouse: Each serving delivers 10g of fiber, helping to manage weight fluctuations and support gut health
✅ Plant-based protein: Although not a high source of protein, chia seeds do provide complete protein to support muscle maintenance when hormonal changes might otherwise lead to muscle loss
How this Chia Seed Breakfast Can Support You
If you are one of those gals who pours herself a coffee and then takes on the day, read this! Breakfast is a critical foundation for women navigating midlife. During perimenopause and menopause, insulin sensitivity often decreases, making morning blood sugar balance. When our blood sugar is balanced, so are our moods and we feel more energetic.
We all know that a protein-rich breakfast helps preserve precious muscle mass, which naturally begins to decline with our estrogen levels.
But starting your day with a balanced meal actually triggers your metabolism after the overnight fast, potentially helping manage the weight fluctuations. For me, a thoughtfully composed breakfast provides essential nutrients like calcium, magnesium, and vitamin D when your body is primed to absorb them. This morning ritual isn't only about fuelling your body—it's a powerful act of self-care that sets the hormonal tone for your entire day!
Orange Creamsicle Chia Seed Pudding
Ingredients:
3 tbsp chia seeds
pinch of salt
1 tsp orange zest
1/3 cup almond milk (or milk of choice)
1/4 cup orange juice
1/2 cup greek yogurt
1 tsp maple syrup
1 scoop collagen powder (can sub protein powder)
Directions:
In a jar with a tight fitting lid, combine the 3 tbsp chia seeds, 1 tsp orange zest and pinch of salt.
Add in the 1/3 cup almond milk, 1/4 cup orange juice, 1 tsp maple syrup, 1/2 cup Greek yogurt and the 1 scoop of collagen and mix to combine. Make sure that there are no chia seeds stuck at the bottom.
Refrigerate for at least 6 hours. Overnight works too!
Enjoy with more greek yogurt and fresh fruit.
📌 Pin this recipe for later. You’ll want to make it again!
Make It Your Own
The beauty of this recipe is its flexibility:
Protein variations: Try protein powder instead of protein powder
Sweeten naturally: Substitute maple syrup for stevia to reduce sugar content or omit it all together!
Texture preferences: Blend half the mixture for a smoother, more pudding-like consistency
Seasonal adaptations: Try grapefruit or blood oranges when in season
Want More Delicious Make Ahead Breakfast ideas?
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