High Protein Berry Chia Overnight Oats
Creamy overnight oats boosted with Greek yogurt, chia seeds, and protein powder for a quick, grab-and-go morning meal.
Prep
4 min
Cook
0 min
Total
364 min
Makes
1 serving
Created together. Shared with you.
Made by Kristin + Lila
Kristin 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 HealthComfortably 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
Steadier 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
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
4 min
Cook
0 min
Total
364 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 5 steps complete
Next: Combine rolled oats
- 01
Combine rolled oats
Combine rolled oats, chia seed, and vanilla protein powder in a 16-ounce (470ml) glass mason jar or sealable container.
Tap card to mark done - 02
Add plain greek yogurt and unsweetened almond…
Add plain greek yogurt and unsweetened almond milk, then stir vigorously with a spoon for 30 seconds until completely mixed with no dry pockets of powder remaining.
Look for: completely mixed with no dry pockets of powder remaining
Tap card to mark done - 03
Layer blueberry gently on top of the…
Layer blueberry gently on top of the oat mixture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Cover the jar tightly with its lid…
Cover the jar tightly with its lid and place in the refrigerator at 38°F (3°C) for at least 6 hours or overnight until the oats absorb the liquid and thicken to a pudding-like consistency.
Look for: the oats absorb the liquid and thicken to a pudding-like consistency
Tap card to mark done - 05
Remove from the refrigerator in the morning…
Remove from the refrigerator in the morning and eat directly from the jar within 4 days.
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