High Protein Blueberry Chia Overnight Oats
Creamy rolled oats layered with plain Greek yogurt, chia seeds, and sweet blueberries. Made ahead for an effortless, blood-sugar-friendly breakfast.
Prep
5 min
Cook
0 min
Total
365 min
Makes
1 serving
Created together. Shared with you.
Made by Stacey + Lila
Stacey 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
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
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
5 min
Cook
0 min
Total
365 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
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 6 steps complete
Next: Add rolled oats
- 01
Add rolled oats
In a glass jar or sealable container, add rolled oats, chia seed, and vanilla protein powder, then stir with a spoon until combined.
Look for: combined
Tap card to mark done - 02
Add plain greek yogurt and unsweetened almond…
Add plain greek yogurt and unsweetened almond milk to the jar.
Tap card to mark done - 03
Stir thoroughly for 1 minute until no…
Stir thoroughly for 1 minute until no pockets of dry powder or oats remain.
Look for: no pockets of dry powder or oats remain
Tap card to mark done - 04
Top the oat mixture with blueberry
Top the oat mixture with blueberry.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Seal the container with a tight lid…
Seal the container with a tight lid and place it in the refrigerator for at least 6 hours, or overnight, until the chia seeds expand and the oats soften into a thick pudding-like consistency.
Look for: the chia seeds expand and the oats soften into a thick pudding-like consistency
Tap card to mark done - 06
Serve cold directly from the jar
Serve cold directly from the jar.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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