Matcha Vanilla Protein Overnight Oats
A creamy, make-ahead breakfast blending earthy matcha with protein-rich Greek yogurt. Perfect for steady, jitter-free morning energy.
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 HealthSteadier 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
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
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
5 min
Cook
0 min
Total
485 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
You can easily batch-prep 3 or 4 jars of these on a Sunday to have grab-and-go breakfasts ready for your busiest mornings.
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
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Mix the rolled oats
- 01
Mix the rolled oats
In a jar or container, mix the rolled oats, matcha powder, and a tiny pinch of salt together. Whisking the dry ingredients first helps prevent the matcha from clumping.
Tap card to mark done - 02
Add the Greek yogurt
Add the Greek yogurt, almond milk, and vanilla extract, then stir vigorously until everything is evenly combined and no dry spots remain at the bottom of the jar.
Look for: everything is evenly combined and no dry spots remain at the bottom of the jar
Tap card to mark done - 03
Cover with a tight-fitting lid and refrigerate…
Cover with a tight-fitting lid and refrigerate for at least 2 hours, or ideally overnight (about 8 hours), allowing the oats to soften and absorb the liquid.
Allow: 2 hours
Tap card to mark done - 04
Stir the oats well before eating
In the morning, stir the oats well before eating. If you prefer a thinner consistency, stir in an extra splash of almond milk.
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