Overnight Oats With Chia
A creamy, make-ahead breakfast featuring rolled oats and chia seeds soaked in semi-skimmed milk.
Prep
245 min
Cook
0 min
Total
245 min
Makes about
1 serving
Created together. Shared with you.
Made by Leyla + Lila
Leyla 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 HealthDigestive 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
Comfortably 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
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
245 min
Cook
0 min
Total
245 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
This recipe is perfect for batch prepping; it keeps beautifully in the refrigerator for up to 5 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: Combine the rolled oat
- 01
Combine the rolled oat
In a glass jar or medium container, combine the rolled oat, chia seed, and cinnamon.
Tap card to mark done - 02
Pour the semi-skimmed milk over the dry…
Pour the semi-skimmed milk over the dry mixture and stir thoroughly to prevent clumping.
Tap card to mark done - 03
Cover the jar or container and place…
Cover the jar or container and place it in the refrigerator for at least 4 hours, preferably overnight, to allow the oat and chia seed to absorb the liquid.
Allow: 4 hours
Tap card to mark done - 04
Before serving
Before serving, stir the mixture again and top with fresh blueberry if desired.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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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.