Protein Berry Chia Overnight Oats
A velvety overnight oat bowl layered with rich Greek yogurt, vanilla protein powder, chia seeds, and fresh raspberries. Packed with over 30 grams of protein and high fiber to power your morning.
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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
370 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 0
- 01
Combine 0
In a glass jar or medium bowl, combine 0.33 cup rolled oats, 0.5 scoop vanilla whey protein powder, 1 tbsp chia seeds, and 1 tbsp ground flaxseed.
Tap card to mark done - 02
Pour in 0
Pour in 0.5 cup unsweetened almond milk and stir thoroughly with a spoon until the protein powder fully dissolves and no lumps remain.
Look for: the protein powder fully dissolves and no lumps remain
Tap card to mark done - 03
Fold in 0
Fold in 0.33 cup plain 0% Greek yogurt until smooth and well integrated.
Look for: smooth and well integrated
Tap card to mark done - 04
Gently press 0
Gently press 0.5 cup fresh raspberries into the top layer of oats.
Ready when: everything is assembled and ready to enjoy
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Cover tightly with a lid or wrap…
Cover tightly with a lid or wrap and refrigerate for at least 6 hours, or overnight, to allow the oats and seeds to soften completely.
Allow: 6 hours
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Stir gently before serving chilled
Stir gently before serving chilled. Consume within 3 days for optimal freshness.
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