Blueberry Protein Overnight Oats
A creamy, berry-infused breakfast prepped the night before to save you time. This easy recipe pairs gut-friendly oats with vanilla protein and chia seeds for steady morning energy.
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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
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
Storage: These oats keep beautifully in the refrigerator for up to 5 days, making them an excellent choice for batch prepping your weekly breakfasts.
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
In a medium jar or container, combine the rolled oats, vanilla protein powder, and chia seeds. Stir well with a spoon until the dry ingredients are evenly distributed.
Look for: the dry ingredients are evenly distributed
Tap card to mark done - 02
Add the vanilla almond milk and zero…
Add the vanilla almond milk and zero sugar Greek yogurt to the jar. Stir vigorously, ensuring all the protein powder is fully dissolved and no dry clumps of oats or seeds remain.
Tap card to mark done - 03
Gently fold in the fresh blueberries with…
Gently fold in the fresh blueberries with a spoon to distribute them throughout the oat mixture.
Tap card to mark done - 04
Seal the jar with a tight-fitting lid
Seal the jar with a tight-fitting lid. Place it in the refrigerator to chill for at least 4 hours, or ideally overnight, allowing the oats and chia seeds to fully absorb the liquid and thicken.
Allow: 4 hours
Tap card to mark done - 05
Before serving
Before serving, remove the lid and stir the mixture once more. If the consistency is too thick, splash in a tiny extra teaspoon of almond milk to loosen it to your preferred creaminess.
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