Pumpkin Spice High Protein Overnight Oats
Creamy rolled oats mixed with pumpkin puree, protein powder, and warm cozy autumn spices. A satisfying, prep-ahead breakfast designed for busy mornings.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Leslie + Lila
Leslie 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
245 min
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Equipment
Whisk
Time saver
Store tightly covered in the refrigerator for up to 4 days for easy 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 0
- 01
Combine 0
In a glass jar or sealable container, combine 0.5 cup rolled oats, 1 scoop vanilla protein powder, 1 tbsp chia seeds, 0.5 tsp pumpkin pie spice, and 0.25 tsp ground cinnamon.
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Whisk the dry ingredients together so the…
Whisk the dry ingredients together so the protein powder and spices are evenly distributed.
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Add 0
Add 0.25 cup pumpkin puree, 0.5 cup unsweetened almond milk, and 1 tsp maple syrup to the jar.
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Stir thoroughly with a spoon for 1…
Stir thoroughly with a spoon for 1 minute, scraping the bottom and corners to ensure no dry pockets remain.
Allow: 1 minute
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Seal the container tightly with a lid…
Seal the container tightly with a lid and refrigerate for at least 4 hours, or overnight, until the oats absorb the liquid and thicken to a pudding-like texture.
Look for: the oats absorb the liquid and thicken to a pudding-like texture
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Stir well before serving cold
Stir well before serving cold, or heat in the microwave for 45 to 60 seconds if a warm breakfast is preferred.
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