Kefir and Berry Overnight Hiking Oats
A thick, refreshing jar of oats soaked overnight in gut-friendly kefir and oat milk, topped with antioxidant-rich berries and seeds. It is a satisfying, portable breakfast that keeps your energy steady during your morning hike.
Prep
5 min
Cook
0 min
Total
365 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
Make Ahead: This can be prepped up to 3 days in advance and kept in the fridge, making it an excellent option for busy mornings.
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 the rolled oats
- 01
Combine the rolled oats
In a portable jar or container, combine the rolled oats, chia seed, pumpkin seed, and protein powder. Stir well with a spoon to distribute the dry ingredients evenly.
Tap card to mark done - 02
Pour in the plain kefir and oat…
Pour in the plain kefir and oat milk. Stir thoroughly, ensuring no dry pockets of protein powder or oats remain at the bottom of the jar.
Tap card to mark done - 03
Gently fold in the mixed berries and…
Gently fold in the mixed berries and chopped mango until they are distributed throughout the mixture.
Look for: they are distributed throughout the mixture
Tap card to mark done - 04
Secure the lid on your container and…
Secure the lid on your container and place it in the fridge overnight, or for at least 6 hours, to allow the oats and chia seeds to fully absorb the liquid and thicken.
Allow: 6 hours
Tap card to mark done - 05
Give the oats a quick stir before…
Give the oats a quick stir before head out on your hike. If the mixture is too thick, splash in an extra splash of oat milk.
Tap card to mark done
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