High Protein Blueberry Chia Overnight Oats
Creamy rolled oats layered with plain Greek yogurt, protein powder, chia seeds, and sweet blueberries. A prep-ahead breakfast packed with fiber and protein to keep energy steady.
Prep
5 min
Cook
0 min
Total
365 min
Makes
1 serving
Created together. Shared with you.
Made by Stacey + Lila
Stacey 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
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
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
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
365 min
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Equipment
Basic kitchen utensils
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 6 steps complete
Next: Combine rolled oats
- 01
Combine rolled oats
Combine rolled oats, protein powder, and chia seed in a wide-mouth glass jar or cereal bowl.
Tap card to mark done - 02
Add plain greek yogurt and unsweetened almond…
Add plain greek yogurt and unsweetened almond milk to the dry ingredients.
Tap card to mark done - 03
Stir thoroughly with a spoon for 1…
Stir thoroughly with a spoon for 1 minute until protein powder dissolves completely and no dry pockets remain.
Look for: protein powder dissolves completely and no dry pockets remain
Tap card to mark done - 04
Gently fold in fresh blueberry
Gently fold in fresh blueberry.
Tap card to mark done - 05
Cover jar or container tightly with a…
Cover jar or container tightly with a lid and chill in the refrigerator at 38°F (3°C) for at least 6 hours or overnight until oats soften and chia seeds thicken the liquid into a creamy pudding-like consistency.
Look for: oats soften and chia seeds thicken the liquid into a creamy pudding-like consistency
Tap card to mark done - 06
Serve cold straight from the fridge within…
Serve cold straight from the fridge within 4 days.
Ready when: everything is assembled and ready to enjoy
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