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shed hormone-supporting lemon protein chia pudding with cottage cheese providing 32g protein per serving

Hormone-Supporting Lemon Protein Chia Pudding

This creamy, protein-packed lemon chia pudding delivers 28-32g of hormone-supporting protein perfect for perimenopause nutrition. With research-backed ingredients including omega-3 rich chia seeds and high-protein dairy, this delicious breakfast supports muscle preservation and hormonal harmony.
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Prep Time 5 minutes
Chill Time 1 hour
Course Breakfast
Cuisine American
Servings 2
Calories 285 kcal

Equipment

  • 1 high-speed blender
  • 1 jars or containers

Ingredients
  

Chia Base

  • ¼ cup chia seeds
  • ½ cup Fairlife or Joya high-protein milk or your preferred high-protein plant milk
  • ¾ cup high-protein Greek yogurt OR cottage cheese 2% or higher
  • Choose Greek yogurt for tangy creaminess
  • Choose cottage cheese for extra protein boost recommended
  • Use dairy-free yogurt if needed
  • Zest & juice of 1 large lemon about 2 teaspoons
  • 1-2 tablespoons pure maple syrup or honey adjust to taste
  • 1 teaspoon vanilla extract
  • Pinch of turmeric optional, for vibrant color and anti-inflammatory benefits

Topping

  • 1/2 cup lemon yogurt
  • extra lemon zest optional
  • 1 biscoff or graham cookie crumbled for topping optional

Instructions
 

  • Prepare protein base: In a high-speed blender, combine your chosen protein source (Greek yogurt or cottage cheese), high-protein milk, chia, lemon juice, lemon zest, maple syrup, vanilla, and turmeric (if using). Blend until completely smooth and creamy.
  • Cover and refrigerate for at least 1 hour for the base to set. Enjoy as is, or top with lemon yogurt (or plain yogurt with a little lemon juice/zest mixed in) and top chia pudding base and top with optional toppings.
  • Give it a good stir before serving. Divide into 2-3 portions depending on your protein needs (2 for breakfast, 3 for snack)

Notes

Notes

For Cottage Cheese Option:
  • Use at least 2% cottage cheese for extra creamy texture and higher protein
  • Blending eliminates any grittiness for smooth, cheesecake-like consistency
  • Provides approximately 28-32g protein per serving
For Greek Yogurt Option:
  • Choose high-protein varieties (15-20g protein per serving)
  • Plain varieties work best to control sweetness
  • Provides approximately 25-28g protein per serving
Sweetener Options:
  • Maple Syrup: Natural option with trace minerals
  • Raw Honey: Contains enzymes and antioxidants (use same amount)
  • Monk Fruit Sweetener: Zero-calorie option (use 1 teaspoon instead of 1 tablespoon)
Nutrition Facts (per serving with cottage cheese option):
  • Calories: 285
  • Protein: 32g (optimal for muscle synthesis)
  • Carbohydrates: 18g
  • Fiber: 10g (from chia seeds)
  • Fat: 12g (healthy omega-3s)
  • Omega-3 ALA: ~5g (from chia seeds, based on ¼ cup providing approximately 4.9g ALA)
  • Calcium: Significant amount (supporting bone health)