High-Protein Berry Chia Oat Bowl
A creamy, heart-healthy oatmeal bowl packed with Greek yogurt, chia seeds, and sweet berries. Designed to keep you full while providing soluble fiber for healthy cholesterol levels.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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
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
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
Prep ahead: Mix the dry oats, chia seeds, and protein powder in a container overnight for a quicker morning cook.
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: Combine 0
- 01
Combine 0
In a small saucepan over medium heat, combine 0.5 cup rolled oats, 1 tbsp chia seeds, and 1 cup water or unsweetened almond milk. Bring to a gentle boil, then turn heat to low and simmer for 5 to 7 minutes, stirring occasionally, until oats are soft and thick.
Look for: oats are soft and thick
Tap card to mark done - 02
Remove saucepan from heat and allow the…
Remove saucepan from heat and allow the oatmeal to cool for 2 to 3 minutes until warm rather than hot, which prevents the yogurt from curdling.
Look for: warm rather than hot, which prevents the yogurt from curdling
Tap card to mark done - 03
Stir 0
Stir 0.75 cup nonfat Greek yogurt and 1 scoop plain plant protein powder into the warm oats until completely smooth and combined.
Look for: completely smooth and combined
Tap card to mark done - 04
Transfer the oatmeal mixture to a bowl…
Transfer the oatmeal mixture to a bowl and top with 0.5 cup blueberries and 1 tbsp sliced almonds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Serve immediately while warm
Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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