Easy Peanut Butter Chia Pudding for Hormone Balance & Weight Loss Support

If you're looking for a satisfying, high-protein breakfast that’s easy to prep and supports hormone balance and weight loss during perimenopause, this Peanut Butter Chia Pudding needs to be in your weekly rotation. It’s made with just a handful of ingredients you probably already have and takes less than five minutes to prep.

Why This Pudding Supports Hormone Balance and Weight Loss

During perimenopause, hormone shifts can mess with your appetite, metabolism, and blood sugar, making weight loss feel harder than it used to. Meals that are rich in protein, fibre, and healthy fats can help stabilize these swings and make you feel more in control of your energy and cravings.

Chia seeds and peanut butter are both nutrient-dense ingredients that work together to keep you full, satisfied, and supported hormonally. This kind of balance is key for sustainable weight loss, especially when you don’t want to count calories or overthink every bite.

Ingredients

You’ll need:

• 3 tablespoons chia seeds

• ¾ cup unsweetened almond milk

• 1 tablespoon maple syrup (I used sugar-free)

• ½ teaspoon vanilla extract

• 2 tablespoons peanut butter

Directions:

1. Add all ingredients to a jar or container with a tight-fitting lid:

2. Shake or stir well until the mixture is smooth and the chia seeds are evenly distributed. Make sure the peanut butter is fully mixed in.

3. Refrigerate for 1–2 hours, or overnight if you're prepping ahead. The chia seeds will absorb the liquid and create a thick, pudding-like texture.

4. When ready to eat, give it a good stir and top with your favorite hormone-friendly toppings like berries, Greek yogurt, or cacao nibs.

Best Toppings for Hormone Balance and Blood Sugar Support

This chia pudding is satisfying on its own, but adding the right toppings can boost both nutrition and flavour without throwing off your blood sugar or adding tons of extra calories.

For extra protein, add a spoonful of plain Greek yogurt. Fresh berries like raspberries or strawberries are great options for natural fibre and a bit of sweetness, without the blood sugar spike that comes with tropical fruits or dried options.

If you’re looking for crunch, stick to blood sugar-friendly fats like crushed peanuts, hemp seeds, or cacao nibs.

Love This Recipe? Here’s How to Get More Like It

This is the kind of food I share with clients every day, simple, hormone-supportive recipes that fit real life.

👉 Download the free Hormone Friendly Meal Guide

👉 Check out the Nourish to Thrive 6‑Week Program.  If you’re ready to ditch the fatigue, cravings, and confusion that come with midlife hormones, this is where we start.