High Protein Blueberry Hemp Overnight Oats
A rich, creamy breakfast bowl packed with Greek yogurt, hemp seeds, flax, and chia for maximum protein and healthy fats. Tart blueberries and warm Ceylon cinnamon bring delicious balance with minimal carbs.
Prep
10 min
Cook
0 min
Total
370 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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
370 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep Ahead: Make up to 3 days in advance for easy weekday 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
Cook along
Instructions
0 of 5 steps complete
Next: Add 0
- 01
Add 0
In a glass jar or medium sealable container, add 0.5 cups plain Greek yogurt, 1 scoop vanilla protein powder, 0.25 cups rolled oats, 2 tbsp chia seeds, 2 tbsp hemp seeds, 1 tbsp ground flaxseed, and 0.5 tsp Ceylon cinnamon.
Tap card to mark done - 02
Pour in 0
Pour in 0.5 cups unsweetened almond milk and stir thoroughly for 1 minute until the protein powder fully dissolves and all seeds are thoroughly coated without clumping.
Look for: the protein powder fully dissolves and all seeds are thoroughly coated without clumping
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Top the oat mixture gently with 0
Top the oat mixture gently with 0.5 cups fresh blueberries.
Ready when: everything is assembled and ready to enjoy
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Cover with a lid and refrigerate for…
Cover with a lid and refrigerate for at least 6 hours, or overnight, until thick and pudding-like.
Look for: thick and pudding-like
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Stir gently before serving chilled directly from…
Stir gently before serving chilled directly from the jar.
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