High-Protein Mango Chia Pudding for Hormone Support
A creamy, tropical chia pudding packed with 27g protein and hormone-supporting nutrients. Research shows mango consumption can lower blood pressure and cholesterol in postmenopausal women within hours.
Equipment
- 1 blender
Ingredients
- 1 cup Greek yogurt divided (10% protein variety recommended)
- 1½ tablespoons chia seeds
- 1 blended mango about 1 small mango, fresh, or 1/2 cup frozen
- Additional blended mango for topping
- 1 tbsp sliced almonds
Instructions
- If using frozen mango, allow it to soften slightly before blending
- Blend the mango in a food processor or blender until smooth and creamy
- In a container, mix together ¾ cup of the Greek yogurt with the blended mango and chia seeds
- Stir well to combine all ingredients thoroughly, ensuring chia seeds are evenly distributed
- Cover container and refrigerate for 1 hour to allow chia seeds to expand and mixture to thicken
- Before serving, top with the remaining ¼ cup of Greek yogurt and fresh diced mango pieces and sliced almonds
Notes
Nutrition Facts (per serving)
- Calories: 280
- Protein: 27g
- Carbohydrates: 28g
- Fiber: 9g
- Fat: 8g
- Calcium: 25% DV
- Vitamin C: 50% DV
Recipe Notes
- This recipe provides 27g protein and 9g fiber to support hormone balance during perimenopause
- UC Davis research shows mango consumption can reduce blood pressure by 6 points within 2 hours
- Chia seeds provide omega-3 fatty acids that may help reduce inflammation and support mood regulation
- Can be prepped up to 3 days in advance for easy meal prep
- For best texture, use Greek yogurt with at least 10% protein content but use Dairy-Free or Kefir if you need a swap