Berry Chia Skyr Overnight Oats
A creamy, prep-ahead breakfast featuring Icelandic Skyr yogurt, protein powder, and chia seeds topped with fresh berries. Packed with fiber and high-quality protein to keep energy steady all morning.
Prep
10 min
Cook
0 min
Total
370 min
Makes
1 serving
Created together. Shared with you.
Made by Laura + Lila
Laura created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
Digestive 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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
370 min
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Equipment
Whisk
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Take a clean 16-ounce (475ml) glass jar…
- 01
Take a clean 16-ounce (475ml) glass jar…
Take a clean 16-ounce (475ml) glass jar or airtight container.
Tap card to mark done - 02
Measure 0
Measure 0.5 cup (40g) rolled oats, 1 tbsp (10g) chia seed, 1 tbsp (10g) protein powder, and 1 pinch ground cinnamon directly into the container.
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Whisk or stir the dry ingredients with…
Whisk or stir the dry ingredients with a spoon until evenly combined.
Look for: evenly combined
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Add 0
Add 0.33 cup (75g) Icelandic skyr yogurt and 0.5 cup (120ml) skim milk to the dry mixture.
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Stir thoroughly for about 1 minute
Stir thoroughly for about 1 minute, making sure no dry oats or protein powder pockets remain at the bottom corners.
Allow: 1 minute
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Close the lid tightly and place the…
Close the lid tightly and place the jar in the refrigerator for at least 6 hours, or overnight, until thick and creamy.
Look for: thick and creamy
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Remove the lid
Remove the lid, top with 0.5 cup (75g) blueberry, and serve cold directly from the jar.
Ready when: everything is assembled and ready to enjoy
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