Blueberry Protein Overnight Oats
A creamy, prep-ahead breakfast featuring high-fiber rolled oats, plant-based protein, and antioxidant-rich blueberries.
Prep
5 min
Cook
0 min
Total
245 min
Makes
2 servings
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy 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 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 5 steps complete
Next: Combine the rolled oats
- 01
Combine the rolled oats
Combine the rolled oats, vanilla protein powder, and chia seeds in a medium jar or airtight container and stir until the powder is evenly distributed among the dry ingredients.
Look for: the powder is evenly distributed among the dry ingredients
Tap card to mark done - 02
Pour the unsweetened vanilla almond milk into…
Pour the unsweetened vanilla almond milk into the jar and stir thoroughly, scraping the bottom of the container to ensure no dry pockets of protein powder remain.
Tap card to mark done - 03
Gently fold in the fresh blueberries until…
Gently fold in the fresh blueberries until they are distributed throughout the oat mixture.
Look for: they are distributed throughout the oat mixture
Tap card to mark done - 04
Seal the container with its lid and…
Seal the container with its lid and place it in the refrigerator for at least 4 hours, or preferably overnight, to allow the oats and chia seeds to fully hydrate and thicken.
Allow: 4 hours
Tap card to mark done - 05
Remove from the refrigerator
Remove from the refrigerator, stir once more before serving cold, and enjoy within 3 days.
Tap card to mark done
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