High Fiber Peanut Butter Strawberry Overnight Oats
A quick, prep-ahead breakfast featuring rolled oats, chia seeds, creamy peanut butter, fresh strawberries, and protein powder. It delivers over 30 grams of protein and 10 grams of fiber to support morning energy and satiety.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Krissy + Lila
Krissy 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 HealthSteadier 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
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
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
245 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Batch-prep up to 3 jars on Sunday night for convenient grab-and-go breakfasts through mid-week.
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 7 steps complete
Next: Add 0
- 01
Add 0
In a glass jar or sealable container, add 0.5 cup rolled oats, 1 tbsp chia seeds, and 1 scoop protein powder.
Tap card to mark done - 02
Stir the dry ingredients until thoroughly mixed…
Stir the dry ingredients until thoroughly mixed to prevent protein powder clumping.
Look for: thoroughly mixed to prevent protein powder clumping
Tap card to mark done - 03
Pour in 0
Pour in 0.75 cup almond milk and stir vigorously until fully combined and no dry pockets remain.
Look for: fully combined and no dry pockets remain
Tap card to mark done - 04
Stir in 1 tbsp peanut butter until…
Stir in 1 tbsp peanut butter until blended throughout.
Look for: blended throughout
Tap card to mark done - 05
Gently fold in 0
Gently fold in 0.5 cup sliced fresh strawberry.
Tap card to mark done - 06
Seal the jar with a tight-fitting lid…
Seal the jar with a tight-fitting lid and refrigerate for at least 4 hours, or overnight, to allow the oats and chia seeds to soften.
Allow: 4 hours
Tap card to mark done - 07
Serve chilled directly from the jar
Serve chilled directly from the jar.
Ready when: everything is assembled and ready to enjoy
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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.