Overnight Berry Kefir Protein Oats
A refreshing, creamy blend of rolled oats, probiotic kefir, vanilla whey protein, and chia seeds topped with sweet blueberries. Prepped in just 5 minutes for an effortless, cooling meal after a long shift.
Prep
5 min
Cook
0 min
Total
245 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
245 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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: Take a medium glass jar or airtight…
- 01
Take a medium glass jar or airtight…
Take a medium glass jar or airtight container and pour in the rolled oats, chia seed, and vanilla whey protein powder.
Tap card to mark done - 02
Stir the dry ingredients with a spoon…
Stir the dry ingredients with a spoon for 10 seconds until evenly combined.
Look for: evenly combined
Tap card to mark done - 03
Add the kefir to the jar and…
Add the kefir to the jar and stir thoroughly for 30 seconds, scraping the bottom and sides to ensure no dry powder remains.
Tap card to mark done - 04
Gently fold the blueberry layer on top…
Gently fold the blueberry layer on top of the oat mixture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Cover with a lid and place in…
Cover with a lid and place in the refrigerator for at least 4 hours, or overnight, until the oats have absorbed the liquid and reached a thick, pudding-like consistency.
Look for: the oats have absorbed the liquid and reached a thick, pudding-like consistency
Tap card to mark done - 06
Remove from the refrigerator and enjoy chilled…
Remove from the refrigerator and enjoy chilled with a spoon. Keep refrigerated and consume within 3 days.
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