High Protein Blueberry Overnight Oats
A creamy, zero-faff prep-ahead breakfast layered with Greek yogurt, chia seeds, and fresh blueberries. Packed with protein to keep you satisfied all morning.
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
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
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
245 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Batch Prep: Make 2–3 jars at once on Sunday night for effortless weekday breakfasts. They keep well in the fridge for up to 4 days.
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: Add the rolled oats
- 01
Add the rolled oats
Add the rolled oats, plain greek yogurt, vanilla protein powder, chia seed, and skimmed milk into a jar or sealable container.
Tap card to mark done - 02
Stir thoroughly with a spoon for 1…
Stir thoroughly with a spoon for 1 minute until the protein powder is completely dissolved and no dry clumps remain.
Look for: the protein powder is completely dissolved and no dry clumps remain
Tap card to mark done - 03
Top with the blueberries
Top with the blueberries, pushing them down gently into the mixture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Seal the container with a lid and…
Seal the container with a lid and place it in the refrigerator for at least 4 hours, or overnight, until the oats have absorbed the liquid and softened.
Look for: the oats have absorbed the liquid and softened
Tap card to mark done - 05
Remove from the refrigerator
Remove from the refrigerator, give it a quick stir if desired, and enjoy directly from the jar.
Tap card to mark done
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Your symptoms change. Your plan should too.
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.