Greek Yogurt Protein Oats with Chia and Berries
A warm bowl of protein-packed rolled oats swirled with creamy Greek yogurt, topped with antioxidant-rich berries and magnesium-dense chia seeds. This comforting, sugar-free breakfast delivers steady morning energy for your run.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Holly + Lila
Holly 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Make-Ahead Hack: You can soak the oats, chia seeds, and pumpkin seeds in the water overnight in the fridge. In the morning, cook them on the stove for just 2 to 3 minutes.
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 7 steps complete
Next: Combine the rolled oats
- 01
Combine the rolled oats
Combine the rolled oats, chia seeds, pumpkin seeds, and 1 cup (240ml) of water in a small saucepan.
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Place the saucepan over medium heat on…
Place the saucepan over medium heat on your stove. Bring to a gentle boil, then lower the heat to a simmer. Cook for 5 to 7 minutes, stirring occasionally, until the oats are tender and have absorbed most of the liquid.
Look for: the oats are tender and have absorbed most of the liquid
Tap card to mark done - 03
Remove the saucepan from the heat source…
Remove the saucepan from the heat source and let the oats cool for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 04
Stir the plain Greek yogurt into the…
Stir the plain Greek yogurt into the warm oats until completely incorporated and creamy.
Look for: completely incorporated and creamy
Tap card to mark done - 05
Transfer the warm oat mixture to a…
Transfer the warm oat mixture to a serving bowl.
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Top with the fresh blueberries and a…
Top with the fresh blueberries and a light dusting of ground cinnamon.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Serve immediately while warm
Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
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