Overnight Oats with Kefir and Mixed Berries
Creamy oats soaked in tangy kefir and rich coconut milk, layered with chia seeds and sweet berries. Perfect for a quick, high-protein breakfast or shift snack.
Prep
10 min
Cook
0 min
Total
250 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
250 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Make-ahead convenience: You can prep up to 3 jars at once. They will keep well in the fridge for up to 3 days.
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 jar or sealable container, add the rolled oats, chia seeds, and protein powder. Stir them together until well mixed.
Look for: well mixed
Tap card to mark done - 02
Pour the kefir and light coconut milk…
Pour the kefir and light coconut milk into the jar. Stir thoroughly to ensure no dry protein powder clumps remain.
Tap card to mark done - 03
Gently fold in the mixed berries
Gently fold in the mixed berries.
Tap card to mark done - 04
Seal the container tightly and place it…
Seal the container tightly and place it in the fridge for at least 4 hours, or overnight, to allow the oats and chia seeds to absorb the liquid and thicken.
Allow: 4 hours
Tap card to mark done - 05
Stir the mixture once more
When ready to eat, stir the mixture once more. If the oats are too thick, you can splash in an extra spoonful of kefir.
Tap card to mark done
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