Hemp and Flax Greek Yogurt Overnight Oats
Creamy rolled oats mixed with protein-rich Greek yogurt, ground flaxseed, and hemp seeds. A quick, prep-ahead breakfast tailored for high protein without added sugar or high-oxalate chia seeds.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Birch + Lila
Birch 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
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
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Equipment
Basic kitchen utensils
Time saver
Prep Ahead: Make 2–3 jars at once for an effortless grab-and-go morning routine.
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
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Ingredients
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Instructions
0 of 5 steps complete
Next: Add 0
- 01
Add 0
In a medium glass jar or storage container, add 0.5 cup rolled oats, 1 tbsp ground flaxseed, and 1 tbsp hemp seeds.
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Add 0
Add 0.75 cup plain Greek yogurt, 0.25 cup unsweetened almond milk, 0.5 scoop vanilla whey protein powder, and 0.25 tsp ground cinnamon to the jar.
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Stir the mixture thoroughly using a spoon…
Stir the mixture thoroughly using a spoon until all protein powder is fully dissolved and no dry spots remain.
Look for: all protein powder is fully dissolved and no dry spots remain
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Cover the jar tightly with a lid…
Cover the jar tightly with a lid and place it in the refrigerator for at least 4 hours, or overnight.
Allow: 4 hours
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Remove from the refrigerator
Remove from the refrigerator, give the oats a quick stir, and top with 0.25 cup fresh blueberries just before serving.
Ready when: everything is assembled and ready to enjoy
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