snickers chia pudding for perimenopause
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Joanna BROWN

Rejoice Nutrition Wellness

Snickers Chia Pudding Recipe for Perimenopause Support

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Snickers Chia Pudding: When Cravings Meet Hormone Support | The Chia Diaries Entry 3

Welcome back to The Chia Diaries: Peri Power Edition! If you’ve been following along with (Entry 1, Matcha Overnight Oats) and [Entry 2, Coffee & Chocolate Breakfast Smoothie], you know we’re on a mission to make one small, powerful change: adding 1-2 tablespoons of chia seeds to our daily routine for 30 days. No overwhelming wellness protocols, no perfection required—just one tiny seed with massive benefits for women navigating perimenopause and beyond.
perimenopause chia seeds, hormone balancing foods, perimenopause nutrition plan, natural perimenopause remedies

Day 3 of our chia journey brings us something special: Snickers Chia Pudding. Because let’s be real—when those PMS cravings hit like a freight train, or when you’re three meetings deep and need something that tastes like dessert but won’t send your blood sugar on a rollercoaster, this pudding is your hormone-happy hero.

Why This Recipe Hits Different During Perimenopause

If you’re 35+ and have noticed your relationship with cravings has… evolved, you’re not alone. During perimenopause, fluctuating estrogen and progesterone levels can make us feel like we’re at the mercy of our appetite. One minute we’re fine, the next we’re standing in the kitchen wondering how we got there and why we’re craving everything chocolate.

Here’s what’s happening: As estrogen levels begin their natural decline, our body’s ability to regulate blood sugar becomes less efficient. Research published in Menopause journal shows that estrogen plays a crucial role in glucose metabolism, and when those levels start fluctuating, so does our energy and cravings.

But here’s where our Snickers Chia Pudding becomes more than just a treat—it becomes a strategic hormone-supporting snack.

"Chocolate snickers chia pudding in glass jar topped with peanuts and dark chocolate, healthy perimenopause dessert recipe"

The Science Behind Each Spoonful

Chia Seeds: Your Hormone-Balancing Foundation

Those tiny black seeds aren’t just Instagram-worthy—they’re hormone powerhouses. Each 2-tablespoon serving delivers:

  • 11 grams of fiber: Essential for estrogen metabolism. Your liver processes used estrogen, and fiber helps escort it out of your body rather than letting it recirculate.
  • 4 grams of omega-3 ALA: A study in Nutrients found that adequate omega-3 intake supports healthy inflammatory response during hormonal transitions.
  • Steady energy release: The gel-like consistency when mixed with liquid creates a slow, sustained energy release—no crash included.
"Bowl of chia seeds with measuring spoon showing daily serving size for perimenopause hormone support"

Cacao: Nature’s Mood Stabilizer

Real talk: there’s a reason we crave chocolate during certain times of the month. Cacao contains:

  • Magnesium: Often called the “calming mineral,” magnesium deficiency is linked to increased PMS symptoms. Research in Magnesium Research shows that adequate magnesium intake can reduce mood swings and cramping.
  • Phenylethylamine: This compound triggers the release of endorphins—your body’s natural feel-good chemicals.
  • Theobromine: A gentle stimulant that provides energy without the jitters of caffeine.

Collagen: Supporting Your Changing Body

As estrogen declines, so does our natural collagen production. Adding a scoop of quality collagen peptides supports:

  • Gut health: A healthy gut microbiome is crucial for hormone metabolism
  • Joint comfort: Many women notice increased joint stiffness during perimenopause
  • Skin elasticity: Because feeling good in your skin matters at every age

The Supporting Cast

  • PB powder: Provides plant-based protein without excess oils that might trigger digestive upset
  • Maple syrup: Unlike refined sugar, pure maple syrup contains trace minerals and has a lower glycemic impact
  • Sea salt: Supports adrenal function, which works overtime during hormonal transitions
creatine and perimenopause

The Real-Life Impact

Kyra, a 42-year-old client, started making this pudding during week 2 of our work together. “I used to hit a wall every afternoon and reach for whatever was easiest—usually something that left me feeling worse later. Now I look forward to my Snickers pudding. It satisfies the craving AND gives me sustained energy through dinner prep.”

This is what hormone-supportive eating looks like in real life: satisfying, nourishing, and sustainable.

Making It Work for Your Life

Prep-ahead tip: Make a double batch on Sunday. It keeps for 4 days in the fridge and actually gets better as the flavors meld.

Customize for your needs:

  • Dealing with constipation? Add an extra tablespoon of chia seeds
  • Need more protein? Double the collagen or add a dollop of Greek yogurt
  • Sensitive to sweeteners? Start with 1 tablespoon maple syrup and adjust to taste
"Chocolate snickers chia pudding in glass jar topped with peanuts and dark chocolate, healthy perimenopause dessert recipe"

Snickers Chia Pudding

Hormone-supporting Snickers chia pudding with 21g protein, 13g fiber. Perfect perimenopause snack that tastes like dessert but balances blood sugar.
Prep Time 5 minutes
Course Breakfast, Snack, treat
Servings 2
Calories 299 kcal

Ingredients
  

  • 1/4 cup chia seeds
  • 1/4 cup cacao powder
  • 2 tbsp PB & Me powder or nut/seed butter of choice
  • 1 scoop collagen peptides
  • Pinch of sea salt
  • 1-2 tbsp pure maple syrup
  • 1 tsp vanilla extract
  • 1 1/4 cups milk of choice

Instructions
 

  • Whisk all ingredients together in a bowl until well combined
  • Refrigerate for at least 2 hours or overnight
  • Stir before serving and add toppings as desired

Notes

Snickers Chia Pudding
Serves 2: Per serving  | 299 calories | 21g protein | 9g fat | 13g fiber
Level-up toppings:
  • Greek yogurt for probiotics
  • Chopped peanuts + dark chocolate chips
  • Melted dark chocolate drizzle with sea salt and crushed peanuts
Keyword perimenopause, chia-recipes, hormone-support, healthy-desserts, menopause-nutrition, high-protein-snacks, chocolate-recipes, womens-health, perimenopause-recipes, chia-pudding, snickers-recipe

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