Chocolate Berry Overnight Oats
A creamy, protein-packed breakfast prep designed to fit perfectly in a 16 oz jar. Made with oats, Greek yogurt, berries, and a satisfying crunch of cacao nibs.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Maureen + Lila
Maureen 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
245 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 4 steps complete
Next: Combine the rolled oats
- 01
Combine the rolled oats
In a 16 oz (470ml) jar, combine the rolled oats, greek yogurt, almond milk, and chia seed. Stir thoroughly with a spoon until no dry pockets of oats remain.
Look for: no dry pockets of oats remain
Tap card to mark done - 02
Gently fold in the raspberry and cacao…
Gently fold in the raspberry and cacao nib, ensuring they are distributed throughout the mixture.
Tap card to mark done - 03
Screw the lid on the jar tightly…
Screw the lid on the jar tightly and place it in the refrigerator. Let it rest for at least 4 hours, or preferably overnight (about 8 hours), to allow the oats to soften and absorb the liquid.
Allow: 4 hours
Tap card to mark done - 04
Remove the lid
When ready to eat, remove the lid, stir the mixture once more, and enjoy cold straight from the jar.
Tap card to mark done
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Your symptoms change. Your plan should too.
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.