High Protein Greek Yogurt Overnight Oats
Creamy oats soaked with plain Greek yogurt and vanilla protein powder, topped with chia seeds and fresh blueberries. A rich, high-protein breakfast you prep the night before with zero added sugar.
Prep
5 min
Cook
0 min
Total
365 min
Makes
1 serving
Created together. Shared with you.
Made by Birch + Lila
Birch 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
Comfortably 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
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
0 min
Total
365 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep ahead: Prepare 3 or 4 jars at once on Sunday evening for quick, grab-and-go breakfasts throughout the busy workweek.
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 medium glass jar or container, combine the rolled oats, plain Greek yogurt, vanilla protein powder, chia seeds, ground cinnamon, and unsweetened almond milk.
Tap card to mark done - 02
Stir thoroughly for about 1 minute
Stir thoroughly for about 1 minute, making sure the protein powder dissolves fully into the liquid and no dry pockets remain.
Allow: 1 minute
Tap card to mark done - 03
Seal the jar tightly with a lid…
Seal the jar tightly with a lid and place it in the refrigerator for at least 6 hours, or overnight, to allow the oats and chia seeds to fully absorb the liquid and thicken.
Allow: 6 hours
Tap card to mark done - 04
Remove the lid
In the morning, remove the lid, give the oats a quick stir, and top with fresh blueberries before serving chilled.
Ready when: everything is assembled and ready to enjoy
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