High-Protein Crunchy Seed and Almond Overnight Oats
A creamy, dairy-free overnight oat jar boosted with plant protein powder and topped with toasted almonds and pumpkin seeds for a satisfying crunch. Prepared ahead of time for two easy, nourishing breakfasts.
Prep
10 min
Cook
3 min
Total
253 min
Makes
2 servings
Created together. Shared with you.
Made by Claire + Lila
Claire 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
10 min
Cook
3 min
Total
253 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
Time saver
Store the toasted seeds and flaked almonds in a small separate airtight container at room temperature so they remain crisp until serving.
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 bowl or clean storage container, combine the rolled oats, plant protein powder, and chia seeds.
Tap card to mark done - 02
Pour in the almond milk and whisk…
Pour in the almond milk and whisk thoroughly for 30 seconds 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
Cover the bowl or split evenly into…
Cover the bowl or split evenly into two single-serving mason jars and place in the refrigerator for at least 4 hours, or overnight, to allow the oats and chia seeds to absorb the liquid and thicken.
Allow: 4 hours
Tap card to mark done - 04
Heat a small dry skillet over medium…
Heat a small dry skillet over medium heat on the stove. Add the flaked almonds and pumpkin seeds, toasting for 2 to 3 minutes until lightly golden brown and fragrant, stirring constantly to prevent burning.
Look for: lightly golden brown and fragrant, stirring constantly to prevent burning
Tap card to mark done - 05
Remove the oats from the refrigerator
Remove the oats from the refrigerator, divide into two individual bowls if not pre-portioned, and top each serving with the fresh blueberries and toasted seed and almond mixture right before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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