I share my favorite overnight chia pudding ideas for hormone-supporting breakfasts. These high protein chia seed pudding recipes will help you balance your energy, support your changing hormones, and actually look forward to mornings again.

Coffee and croissant – that’s the ideal breakfast! 

Well, for French women, at least)).

And it was also perfect for me when we lived in France. Because I fell in love with the French lifestyle! How effortlessly beautiful French women were – I just wanted to copy everything they did)).

I started with breakfast. Those croissants from the boulangerie were to die for!

But later…

Later I started noticing how my life had changed. Waking up at 3am became normal. My hormone belly appeared out of the blue. Stress felt constant.

I don’t just blame coffee and croissants for that (but who knows?). It was a combination of things – I had three kids to look after, a career to think about and a new life in a new country to deal with. I was under so much pressure… Plus, I was getting older. 

My body was screaming for help.

That’s when I dove deep into my health. I discovered my cortisol was through the roof! Everything clicked.

I completely changed my morning routine:

• I replaced coffee with healthy alternatives that actually give me energy without the crash. Check out my simple guide on coffee alternatives to make this transition easy!
• These hormone-supporting puddings became my new breakfast go-to.

The difference? My body feels it immediately. Better energy. Calmer mood. No more 3 AM wake-ups.

Want to tackle high cortisol like I did? Try my Cortisol Reset Plan – it works perfectly with these recipes!

Why Your Hormones Will Love These Puddings

Your hormones need three things to stay balanced: steady blood sugar, good fats, and the right nutrients.

These recipes deliver all three.

Chia seeds are great for keeping inflammation under control because they’re full of omega-3. They’re full of fibre, which keeps your blood sugar steady. And there are lignans too, which help your body process oestrogen properly.

Each recipe is designed to address different hormone needs. Whether you’re dealing with stress, energy crashes, or just want to feel more like yourself again.

And if you’re going through perimenopause? These are game-changers. They’re great because they support your changing body without making you feel restricted.

Want to know more about perimenopause support? Take a look at my guide to the best supplements for perimenopause – they go perfectly with these recipes.

The best part? They taste incredible. My kids steal spoonfuls when they think I’m not looking)).

Ready to transform your mornings? Let’s make some magic happen.

1. Chocolate Hemp Power Pudding

Antioxidants + mood support

Hormone Benefits: Hemp hearts give you complete protein – the building blocks your hormones desperately need. Cacao delivers powerful antioxidants that lift your mood naturally and fight the inflammation that messes with your hormones. Those sweet blueberries are great for protecting your hormone-making organs from daily damage.

Ingredients:

• 3 tbsp chia seeds
• 1 tbsp hemp hearts
• 1 tbsp raw cacao powder
• 3/4 cup vanilla oat milk (or coconut milk)
• 1/2 cup frozen blueberries
• 1 tbsp almond butter (or peanut butter)
• 1/2 sliced banana
• Optional: fresh strawberries when in season

Instructions:

1. Fill mason jar halfway with vanilla oat milk
2. Add chia seeds, hemp hearts, and cacao powder
3. Close lid and shake vigorously for 2-3 minutes
4. Add frozen blueberries, shake for 30 seconds more
5. Refrigerate overnight (minimum 2 hours for quick version)
6. Pour into bowl, top with sliced banana, almond butter, and fresh berries
7. Stir and enjoy!

2. Green Goddess Matcha Chia Pudding

Sustained energy + liver detox

Hormone Benefits: Matcha gives you that steady, calm energy (no jitters, promise!) while gently helping your liver process and clear old hormones. The antioxidants protect your hormone-making organs from all the stress life throws at you. You’ll feel centered and energized – exactly what your busy mama life needs)).

Ingredients:

• 1/4 cup (50g) chia seeds
• 1 cup cashew milk (or oat milk)
• 1 1/2 tsp organic matcha powder (latte grade)
• 2 tsp pure maple syrup
• Optional toppings: hemp hearts, banana slices, seasonal berries, cacao nibs

Instructions:

1. Add milk, maple syrup, matcha powder, and chia seeds to an 8oz mason jar
2. Shake vigorously to mix thoroughly
3. Let sit for 10 minutes, then shake again to prevent clumping
4. Refrigerate at least 1.5 hours (overnight is best)
5. Top with hemp hearts, fresh fruit, and other superfoods
6. Store up to 3 days in refrigerator

3. Golden Turmeric Glow Pudding

Anti-inflammatory + hormone metabolism

Hormone Benefits: Turmeric is nature’s inflammation fighter – it calms down all that inner fire that throws your hormones out of whack. It also gives your hardworking liver the support it needs to process hormones more efficiently. Plus, it naturally reduces those stress markers that make you feel overwhelmed.

Speaking of stress and hormones – if cortisol is wreaking havoc on your system, here is a simple 1 week cortisol reduction plan that just returns your life back.

Your body will feel more balanced and peaceful after just a few days. It even looks like sunshine for your hormones)).

Ingredients:

• 3 tbsp chia seeds
• 1 tbsp hemp hearts
• 1 cup coconut milk (canned, diluted)
• 1/2 tsp turmeric powder
• 1/4 tsp ground ginger
• Pinch of black pepper
• 1 tbsp coconut butter
• 1 tsp honey or maple syrup
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract

Instructions:

1. Warm 1/4 cup of the coconut milk and dissolve spices
2. Add remaining milk and all other ingredients
3. Whisk well and refrigerate overnight
4. Serve with toasted coconut flakes and chopped pistachios

4. Pink Berry Antioxidant Pudding

Estrogen support + antioxidant protection

Hormone Benefits: Flaxseeds have special plant compounds that help your body process oestrogen in the healthiest way possible. Strawberries are great for your hormones – they’re full of antioxidants that can protect your whole hormone system. The vitamin C gives your body extra strength to handle whatever stress comes your way. It’s feminine support in the sweetest form)).

Speaking of stress and hormones – I’ve created a simple 1 week cortisol reduction plan that works beautifully with these morning puddings.

Ingredients:

• 3 tbsp chia seeds
• 1 tbsp ground flaxseeds
• 1 cup unsweetened almond milk
• 1 tbsp freeze-dried strawberry powder (or 2 tbsp mashed fresh strawberries)
• 1 tbsp almond butter
• 1 tsp vanilla extract
• 1-2 tsp maple syrup
• 1 tbsp collagen peptides (optional)
• Pinch of sea salt

Instructions:

1. Whisk strawberry powder with a little almond milk to prevent clumps
2. Add remaining ingredients and mix thoroughly
3. Let sit 10 minutes, stir again
4. Refrigerate overnight
5. Top with fresh berries, sliced almonds, and coconut flakes

5. Vanilla Protein Power Pudding

Blood sugar stability + hormone building blocks

Hormone Benefits: The protein keeps your blood sugar steady all morning (no more hangry moments!), which is absolutely crucial for happy hormones. It gives your body all the amino acid building blocks it needs to actually make those precious hormones. And those cashews? They’re loaded with zinc – your reproductive hormones’ best friend. You’ll feel satisfied, stable, and strong.

Ingredients:

• 2 tbsp chia seeds
• 1 tbsp hemp hearts
• 1 scoop vanilla plant protein powder
• 1 cup unsweetened oat milk
• 1 tbsp cashew butter
• 1/2 frozen banana, mashed
• 1 tsp vanilla extract
• 1 tbsp collagen peptides (optional)
• Stevia or monk fruit to taste

Instructions:

1. Mash banana and mix with cashew butter
2. Add protein powder and mix well to prevent lumps
3. Add remaining ingredients and whisk thoroughly
4. Refrigerate for at least 2 hours
5. Top with chopped walnuts, hemp hearts, and fresh fruit

Make Them Even Better: Smart Topping Choices

Don’t worry that they’ll get boring – you can mix up the taste and add more nutrients too! The magic doesn’t stop with the pudding base – it gets even better! You can vary the taste and add even more nutrients!

Make them extra special with these delicious hormone-loving toppings – these incredible products are hormone boosters that make your breakfast even more powerful:

Fresh & Fruity:

• Fresh berries – High in vitamin C, which helps your adrenals manage stress
• Pomegranate arils – Loaded with antioxidants that protect reproductive health
• Banana slices – Natural potassium keeps energy stable
• Seasonal fruit – Whatever’s in season gives you the freshest nutrients

Protein Boosters:

• Greek yogurt – Extra protein plus gut-healthy probiotics
• Collagen peptides – Supports skin and joints as we age
• Nut butter drizzle – Healthy fats that hormones need to function

Superfood Additions:

• Hemp hearts – Complete protein and omega-3s in small packages
• Bee pollen (if not allergic) – Natural B-vitamins and minerals
• Chopped walnuts – Brain-supporting omega-3s
• Toasted coconut flakes – Quick energy from medium-chain fats
• Cinnamon sprinkle – Helps with blood sugar balance
• Dark chocolate chips (70%+ cacao) – Because sometimes you need chocolate for breakfast

Mix and match these based on your mood and what your body is telling you it needs. Trust me, after a few weeks of these puddings, you’ll start craving the foods that make you feel amazing.

Your New Morning Ritual Awaits

Here’s the truth: taking care of your hormones doesn’t have to be complicated or boring. These puddings prove that nourishing your body can be absolutely delicious.

Start with one recipe this week. Make it Sunday night. Grab it Monday morning. Notice how you feel.

Or try delicious meals from this 1-week Cortisol Plan – and FEEL the difference!

I promise you, your body will start whispering “thank you” in ways you never expected:

• Better sleep.
• Steadier moods.
• More energy for the people and things you love.

You deserve to feel amazing in your own skin. These little jars of goodness are just the beginning.

Which color will you try first?)))

With love
Sofi