Creamy Blueberry Overnight Oats With Crunchy Topping
A quick make-ahead breakfast blending oats, chia seeds, and Greek yogurt for sustained morning energy. Topped with fresh blueberries and a touch of cereal crunch.
Prep
5 min
Cook
0 min
Total
485 min
Makes
1 serving
Created together. Shared with you.
Made by Cynthia + Lila
Cynthia 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 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
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 5 steps complete
Next: Add the rolled oats
- 01
Add the rolled oats
In a sealable jar or medium glass container, add the rolled oats, nonfat Greek yogurt, oat milk, chia seeds, honey, and ground cinnamon.
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Stir all ingredients together with a spoon…
Stir all ingredients together with a spoon for about 30 seconds until completely mixed and no dry oats remain at the bottom.
Look for: completely mixed and no dry oats remain at the bottom
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Cover the container securely with a lid…
Cover the container securely with a lid and place it in the refrigerator for at least 8 hours, or overnight, to allow the oats and chia seeds to fully hydrate and thicken.
Allow: 8 hours
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Before serving
Before serving, remove the lid and top the cold oats with fresh blueberries, pumpkin seeds, and honey nut cheerios.
Ready when: everything is assembled and ready to enjoy
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Enjoy immediately
Enjoy immediately, or store in the refrigerator tightly sealed for up to 3 days (add crunch toppings right before eating).
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