Apple Walnut Greek Yogurt Overnight Oats
A creamy, prep-ahead breakfast featuring probiotic-rich Greek yogurt and crisp apples. Topped with toasted walnuts for a satisfying, gut-friendly crunch.
Prep
5 min
Cook
0 min
Total
485 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
485 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
If the mixture feels a bit too thick when you take it out of the fridge, simply stir in another small splash of water or milk to loosen it up.
Do these three things first
- 1Prep medium apple (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Mix the plain Greek yogurt and rolled…
- 01
Mix the plain Greek yogurt and rolled…
In a jar or airtight container, mix the plain Greek yogurt and rolled oats. Add a splash of water to thin the yogurt to your preferred overnight consistency.
Tap card to mark done - 02
Stir in the ground cinnamon and salt…
Stir in the ground cinnamon and salt to naturally enhance the sweetness without added sugar.
Tap card to mark done - 03
Fold in the diced apple
Fold in the diced apple, ensuring it is well coated by the yogurt mixture to prevent browning.
Tap card to mark done - 04
Cover tightly and refrigerate overnight
Cover tightly and refrigerate overnight, or for at least 4 hours, to allow the oats to soften and the flavors to meld.
Allow: 4 hours
Tap card to mark done - 05
Give the oats a quick stir and…
In the morning, give the oats a quick stir and top with the chopped walnuts just before eating so they keep their satisfying crunch.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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