Blueberry Protein Overnight Oats
Creamy rolled oats mixed with vanilla protein powder, Greek yogurt, and chia seeds, topped with fresh blueberries. An easy, make-ahead breakfast designed for a busy morning schedule.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by April + Lila
April 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
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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
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 the rolled oats
- 01
Combine the rolled oats
Combine the rolled oats, vanilla protein powder, and chia seeds in a mason jar or sealable glass container, stirring with a spoon to distribute the dry ingredients evenly.
Tap card to mark done - 02
Add the Greek yogurt and vanilla almond…
Add the Greek yogurt and vanilla almond milk to the jar, stirring thoroughly to ensure no dry protein powder pockets remain at the bottom of the container.
Tap card to mark done - 03
Gently fold in the fresh blueberries with…
Gently fold in the fresh blueberries with a spoon so they are distributed throughout the oat mixture.
Tap card to mark done - 04
Seal the jar tightly and place it…
Seal the jar tightly and place it in the refrigerator to chill for at least 4 hours, or ideally overnight, until the oats are plump and the mixture has a thick, spoonable pudding-like texture.
Look for: the oats are plump and the mixture has a thick, spoonable pudding-like texture
Tap card to mark done - 05
Remove the jar from the refrigerator
Remove the jar from the refrigerator, stir once more, and enjoy cold straight from the container.
Tap card to mark done
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