Blueberry Protein Overnight Oats
A creamy, make-ahead breakfast layered with blueberries and almond butter. It is packed with protein and fiber to keep you full and energized all morning.
Prep
10 min
Cook
0 min
Total
250 min
Makes
2 servings
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
250 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
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 7 steps complete
Next: Whisk together the rolled oats
- 01
Whisk together the rolled oats
In a medium mixing bowl, whisk together the rolled oats, vanilla protein powder, and chia seeds until evenly combined.
Look for: evenly combined
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Pour in the Greek yogurt and unsweetened…
Pour in the Greek yogurt and unsweetened almond milk. Whisk thoroughly until no protein powder clumps remain and the mixture is smooth.
Look for: no protein powder clumps remain and the mixture is smooth
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Divide the oat mixture evenly between two…
Divide the oat mixture evenly between two jars or airtight containers.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Gently fold half of the fresh blueberries…
Gently fold half of the fresh blueberries into each jar.
Tap card to mark done - 05
Spoon the almond butter over the top…
Spoon the almond butter over the top of each jar, then scatter the remaining fresh blueberries on top.
Ready when: everything is assembled and ready to enjoy
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Seal the containers tightly and refrigerate for…
Seal the containers tightly and refrigerate for at least 4 hours, or preferably overnight, to allow the oats and chia seeds to fully hydrate and thicken.
Allow: 4 hours
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Stir gently before serving cold
Stir gently before serving cold. Eat within 3 days for the best texture.
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