Spiced Pear and Walnut Overnight Oats
A warm-spiced, fiber-rich overnight oat bowl made with creamy almond milk and topped with crisp pear and toasted walnuts. It is a hearty and satisfying breakfast that prepares itself while you sleep.
Prep
10 min
Cook
0 min
Total
250 min
Makes
1 serving
Created together. Shared with you.
Made by Claire + Lila
Claire 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
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
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
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
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Make-Ahead Savvy: This recipe keeps beautifully in the refrigerator for up to 4 days, making it an excellent option for Sunday meal prep.
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 the rolled oat
- 01
Combine the rolled oat
In a glass jar or small bowl, combine the rolled oat, chia seed, ground cinnamon, and ground ginger. Stir with a spoon to distribute the spices evenly.
Tap card to mark done - 02
Pour in the almond milk and maple…
Pour in the almond milk and maple syrup. Stir thoroughly, ensuring no oats or chia seeds remain clumped at the bottom of the container.
Tap card to mark done - 03
Cover the jar or bowl with a…
Cover the jar or bowl with a tight-fitting lid or wrap and place it in the refrigerator for at least 4 hours, or ideally overnight, to allow the oats and chia seeds to soften and absorb the liquid.
Allow: 4 hours
Tap card to mark done - 04
Before serving
Before serving, give the oats a good stir. If the mixture is too thick, stir in an extra splash of almond milk until you reach your preferred consistency.
Look for: you reach your preferred consistency
Tap card to mark done - 05
Core and chop the pear into small
Core and chop the pear into small, bite-sized pieces about 0.5 inch (1.2cm) thick.
Tap card to mark done - 06
Top the chilled oats with the fresh…
Top the chilled oats with the fresh pear pieces and the chopped walnut halves before enjoying.
Ready when: everything is assembled and ready to enjoy
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