Hormone-Balancing Chia Pudding with Blackberry Compote
- Emma Lisa
- Feb 4, 2023
- 8 min read
Updated: 11 hours ago
Start your day with this delicious hormone-balancing chia pudding. It's a creamy, nutrient-packed breakfast or dessert that’s perfect for women looking to support energy, hormone health, and weight balance. Chia seeds are rich in fibre, plant-based protein, and omega-3s, which help stabilise blood sugar, nourish the gut, and promote satiety. Grab a bowl, whisk and a packet of chia seeds and let's make it together!
Mmmm, paired with a naturally sweet blackberry compote, this menopause-friendly breakfast is low in sugar, quick to prepare, and ideal for make-ahead meal prep. It’s one of my favourite breakfast recipes and is used on repeat. So simple, so satisfying, and designed to keep your hormones happy, gut microbes well-fed and support natural weight balance.
Why You'll Love This Recipe
hormone-friendly: for balanced hormones and steady energy, especially during menopause
no-sugar & satisfying: naturally sweetened with stevia, no refined sugar spike, diabetic-friendly
quick & easy: just 3 ingredients, ready in minutes or overnight for a grab-and-go option
time-saving meal prep: make up several jars for hassle-free mornings all week
versatile & delicious: enjoy plain, or top with nuts, seeds, or extra berries for a flavour boost
How To Make Chia Pudding
The Simple Way To Meal Prep Chia
Making Hormone-Balancing Chia Pudding
This is by far the simplest "pudding" you'll ever meal prep. All you need is just three simple ingredients to make a a few tasty jars. With a quick whisk, the tiny seeds absorb liquid up to 10 times their size quickly forming a clear gel-like substance around each seed. The longer the seeds soak, the more gel-like the pudding becomes. This mixture is densely nutritious, super high in dietary fibre and even protein, makes a delicious dessert-like treat.
Key Ingredients Used
A Hormone-Balancing Breakfast
Chia seeds are perfect superfood for tight budgets. Typically a 200-300g bag goes for $4 to $6 at Coles or Aldi. And since you only need a tablespoon or two, very cost effective for how much pudding you yield. I usually whip up several jars and my breakfast is sorted for the whole week. The seeds are a superfood I just can’t get enough of! Tiny but mighty, they’re packed with plant-based protein, omega-3 fatty acids, and fibre, making them an ideal choice for supporting gut health, balancing hormones, and keeping you fuller for longer. Here's what you'll need to whip up a batch for yourself:
chia seeds: the tiny poppy-like seeds are incredibly rich in nutrients, minerals, dietary fibre, and omega-3 fatty acids.
plant-based milk: low calorie, dairy-free milk makes the best tasting chia pudding. I tend to use almond or coconut, but you can use any your favourite milk of choice.
natural sweetener: use stevia, a herb from the mint family. The mint-like leaves are 10x as sweet as table sugar although does not affect the body the same way sugar does. No insulin spikes or sugar crashes. This is perfect for diabetics like myself.
To make the pudding, all you do is whisk to combine these three simple ingredients together. It'll take less than five minutes to have a delicious, creamy pudding that’s perfect for gut support, weight balance, and hormone health while feeling like a you are eating a dessert-like treat.
Kitchen Favourites
Healthy Chia Pudding Variations
Mix & Match Hormone Balancing Ingredients
Not only is this hormone-balancing chia pudding simple to make, but it’s also incredibly versatile. You can use any kind of plant-based milk and sweeten it with honey, maple syrup, or stevia, or add fruit, nuts, and spices to create your own unique flavour. This menopause-friendly, low-sugar breakfast is a delicious way to add more protein, extra fibre, and healthy fats to your diet. Here are some milk variations to try:
almond milk: rich in magnesium, a great low calorie alternative to dairy
coconut milk: another great replacement for dairy milk and easily digested, it has a lovely thick consistency and a rich, creamy texture.
dairy milk: if you are not sensitive, this can make creamy pudding but is higher in calories than plantbased options.
oat milk: an easy-to-digest, low-fat, low-sugar milk that also provide healthy fibre and a creamy flavour.
soy milk: higher in protein than other plantbased milks, soy is great option if you are sensitive to dairy or vegan.
No matter which version of milk you choose, adding this pudding to your meal plan each day is fabulously delicious way to get more fibre and eat a well-balanced meal.
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Chia Seed Pudding & Compote Recipe
Easy Hormone-Balancing Breakfast
This delicious hormone-balancing chia pudding is quick and easy to make. Once you make you'll love the convenience of simple meal prep and experimenting with different flavours and combinations. The recipe possibilities with chia pudding are truly endless from fruit to chocolate, or blended and more dessert -like. Ready to whip up your own low-sugar, hormone-friendly breakfast? Let’s get started!
Chia Seed Pudding Recipe
Ingredients
3 tablespoons chia seeds, white or black
250ml plant-based or dairy milk
1/2 tsp vanilla extract
Cooking Method
Add all the pudding ingredients into a small mason jar (or sealable tub) and stir well for a few minutes to help avoid the seeds from clumping. Store the sealed jar in the fridge overnight, or few at least 2-3 hours to set. To serve, eat straight from the jar with your favourite toppings, or top with my Blackberry Compote (see below).
Nutrition & Serving
PER SERVING: 1 | Carbs 5.6g (net) | Fibre: 13g | Protein: 7.1g | Fat: 11.2g
The Easy Layered Chia Pudding
How To Layer Ingredients
If you want to create the gorgeous layered effect you see in my photos, you’ll want to whisk up a quick batch of the blackberry compote (below) for the topping. I promise you, this is so simple and will become your go-to sugar-free jam substitute. It comes together in minutes and gives you a delicious, healthy, jam-like topping you can use on toast, pancakes, parfaits, desserts, or layered over your hormone-balancing chia pudding. It’s honestly that good!
Blackberry Compote Recipe
Ingredients
2 cups blackberries, washed, organic
1 cup water, filtered (or enough to cover berries)
2 tbsp maple syrup or a few drops of stevia liquid
1 tsp lemon juice, freshly squeezed
Cooking Method
In a small pan, simmer the berries, water and maple syrup for 8-10 minutes or until the berries begin break down. Once softened, use a potato masher to further mash the fruit. Add the lemon juice and stir well to combine. Simmer for 2-3 minutes, then let it all cool and thicken by storing the in the fridge for 3 hours. Keeps 5-7 days in a sealed jar or container.
To make the layered pudding effect, first create a batch of chia puddings and this compote. Next, add a little compote to the bottom of your serving glass (see photo) and then layer in a little plain chia pudding. Now, hand mix a spoonful of the compote in a small amount of the pudding to make a lighter coloured layer and get the mauve effect (see above). Spoon this layer to the top and a few fresh berries as an edible garnish. If you are not a fan of the gritty texture of blackberries or the chia pudding texture, you can run both the compote and pudding through the blender to create a smoother consistency. Do each one separately and store in any used in a sealed jar in the fridge.
How To Serve Chia Seed Pudding
Compote, Toppings & More
You can enjoy this hormone-balancing chia pudding in so many ways, but my all-time favourite is topping it with my signature berry compote that we used here. The compote adds such a naturally sweet burst of flavour along with a generous boost of dietary fibre. This makes it a delicious, gut-friendly addition to your low-sugar breakfast menu. You can also make the compote with any berry, so feel free to experiment, the process is the same. A little sprinkle of granola, crushed nuts or seeds is also a nutritious topping idea. Try almond flakes (skin on), cashews or walnuts for hormone support and healthy fats.
Batch Cook & Meal Prep
Yes, you can batch cook and meal prep chia pudding and that includes the berry compote. Double or triple the chia seed pudding recipe, and serve into small jars to meal prep breakfast or snacks for the week ahead. I love using little mason jars for this as it keeps them super fresh and they are fun jars to eat out of as well. Kmart is a fabulous place to find little jars for mere pennies so you can line the fridge with a breakfast pudding you can top in countless ways.
Nutritionist Note
This hormone-balancing chia pudding isn’t just tasty, it’s packed with nutrients that support gut health, balanced hormones, and steady energy. Chia seeds provide fibre, plant-based protein, and omega-3 fatty acids, which can help with satiety and weight balance. Pairing the pudding with a naturally sweet berry compote adds antioxidants and extra fibre without spiking blood sugar, making it a perfect low-sugar breakfast choice for menopause-friendly meal planning.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
Frequently Asked Questions
Making Hormone-friendly Chia Pudding
Can I make this hormone-balancing chia pudding ahead of time?
Yes! This pudding is perfect for meal prep. Prepare several jars at once and store them in the fridge for up to 5–7 days for a quick, low-sugar breakfast.
Can I use other types of milk?
Absolutely. Almond, coconut, oat, or any plant-based milk works well. Choose your favourite to keep it creamy and menopause-friendly.
Can I change the sweetener?
Yes. You can use stevia, honey, or maple syrup depending on your preference. Using stevia keeps this hormone-balancing chia pudding low-sugar and ideal for menopause support.
Is this pudding good for gut health?
Definitely. Chia seeds are high in fibre, supporting digestion and satiety. Pairing with the berry compote adds antioxidants and extra fibre for a gut-friendly, hormone-balancing breakfast.
Can I add toppings?
Yes! Go for that added crunch with nuts, seeds, or granola. Extra fruits are perfect for added healthy fibre, texture, and flavour while keeping this pudding low sugar and hormone-friendly.
I found this recipe on Pinterest when I was looking for recipes to make with blackberries. Fair to say this dessert has become a staple for me, it’s my Sunday treat now! I’ve yet to try it with other fruit, do you have a recommendation of which ones work best? Just berries or can you use other fruit too? Thanks so much x
Love this one too! Been slowly working my way through all your brekkies and this a big hit with my mob. I really can't wait for blackberry season this summer now so I make it again and again! Thank you!
Emma I tried your other recipe with the raw cacao, it was really good and I also like this plain version. As you say it’s definitely a recipe you can eat and enjoy a variety of ways. Keep sharing, loving your blog! - Janice
This chia seed pudding looks delicious and so easy to make! Love how simple and nutritious it is—perfect for a quick and healthy breakfast.
This recipe was so good, tasted like real jam I was surprised. Lovely and sweet too!