Recipe description
October 8, 2026
Menopause Support Berry Yogurt Wrap
A berry-filled yogurt wrap with gentle fiber and fermented-food goodness
High Fiber
High Omega-3
Antioxidant Rich
84%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Alignment with Your Personal Profile
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Overall
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We found the following allergens in the recipe ingredients: egg, milk, peanut, lupin, tree_nut
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We found the following intolerances in the recipe ingredients: gluten, lactose
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Takes about 2 minutes.
Why this recipe fits you
- Provides substantial fiber from whole grain wraps, berries, chia seeds, and walnuts.
- Combines colorful berries, seeds, and nuts for plant diversity and polyphenols.
- Includes fermented Greek yogurt along with protein, healthy fats, and whole-food carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Wrap, whole grain
2
piece
Greek yogurt
1
bowl
Mixed berries
1
cup
Honey
2
teaspoon
Seed, chia
1
tablespoon
Walnuts
2
cup
Instructions
1
Roughly chop the walnuts and set aside.
2
In a small bowl, stir the Greek yogurt together with the chia seeds and honey until well combined.
3
Let the yogurt mixture rest for about 5 minutes so the chia seeds can thicken slightly.
4
Lay out the whole grain wraps and spoon the yogurt mixture down the center of each wrap.
5
Scatter the mixed berries and chopped walnuts over the yogurt.
6
Fold in the sides of each wrap, then roll it up tightly and slice in half before serving.
More Recipes For Your Gut
Nutrition
1170 kcal
Calories
36 g
Protein
81 g
Carbohydrates
20 g
Fiber
28 g
Sugar
78 g
Fat
8 g
Saturated fat
1.1 g
Salt
FAQ
How many servings does this berry yogurt wrap make?
The recipe makes 2 servings.
How long does it take to prepare?
It takes about 10 minutes, including the 5-minute resting time for the chia mixture.
Can I use frozen berries?
Yes. Thaw and drain them first to prevent the wraps from becoming watery.
Can I make this recipe dairy-free?
Yes. Use a fortified, unsweetened plant-based yogurt instead of Greek yogurt.
How can I make the wraps gluten-free?
Choose certified gluten-free wraps and check the labels of all packaged ingredients.
Can I prepare these wraps in advance?
They are best served soon after assembly. If needed, refrigerate them in an airtight container and eat them within 24 hours.
Can I adjust the sweetness?
Yes. Use less honey, leave it out, or choose sweeter berries according to your preference.
Are these wraps suitable during menopause?
They can fit into a varied, balanced eating pattern during menopause. They do not treat menopause symptoms, and individual dietary needs vary.
What allergens does this recipe contain?
It contains milk, tree nuts, and possibly gluten, depending on the yogurt and wrap. Check labels and avoid ingredients that cause an allergy.
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