High Protein PB Peanut Butter Overnight Oats
A creamy, no-cook breakfast packed with fiber and protein to keep you satisfied all morning. Features rolled oats, chia seeds, Greek yogurt, and powdered peanut butter for rich flavor with less added fat.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Lydia + Lila
Lydia 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
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
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 up to 4 jars at once for quick weekday morning breakfasts; they stay fresh in the fridge for up to 4 days.
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 4 steps complete
Next: Add rolled oats
- 01
Add rolled oats
In a jar or sealable container, add rolled oats, chia seeds, powdered peanut butter, plain Greek yogurt, and unsweetened almond milk.
Tap card to mark done - 02
Stir well with a spoon until all…
Stir well with a spoon until all powdered ingredients are fully incorporated and no dry pockets remain.
Look for: all powdered ingredients are fully incorporated and no dry pockets remain
Tap card to mark done - 03
Cover with a lid and place in…
Cover with a lid and place in the refrigerator for at least 4 hours, or overnight, until the mixture thickens to a pudding-like texture.
Look for: the mixture thickens to a pudding-like texture
Tap card to mark done - 04
Stir once more before serving cold
Stir once more before serving cold. Add an optional splash of almond milk if a looser consistency is preferred.
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download