Blueberry Almond Protein Overnight Oats
A creamy, protein-packed breakfast featuring antioxidant-rich blueberries and crunchy almonds for sustained morning energy.
Prep
245 min
Cook
0 min
Total
245 min
Makes about
1 serving
Created together. Shared with you.
Made by Debby + Lila
Debby 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
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
Before you start
Know the plan before you begin
Set your servings, gather everything, then tap ingredients and steps as you go.
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
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
One clear step at a time
0 of 6 steps complete
Next: Combine the rolled oats
- 01
Combine the rolled oats
In a jar or container, combine the rolled oats, protein powder, chia seeds, and cinnamon. Stir well to ensure the protein powder is evenly distributed.
Tap card to mark done - 02
Pour in the almond milk and stir…
Pour in the almond milk and stir again until no dry clumps remain.
Look for: no dry clumps remain
Tap card to mark done - 03
Fold in half of the blueberries and…
Fold in half of the blueberries and half of the almonds.
Tap card to mark done - 04
Seal the container and refrigerate for at…
Seal the container and refrigerate for at least 4 hours, or preferably overnight.
Allow: 4 hours
Tap card to mark done - 05
Before serving
Before serving, give the oats a good stir. If the mixture is too thick, add a splash more almond milk.
Tap card to mark done - 06
Top with the remaining blueberries and almonds…
Top with the remaining blueberries and almonds before enjoying cold.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Use a high-quality vanilla or unflavored…
Use a high-quality vanilla or unflavored pea protein powder to keep this dairy-free and soy-free as per your preferences.
If you prefer a warmer breakfast
If you prefer a warmer breakfast, you can gently heat the overnight oats in the microwave for 1-2 minutes (800W) after they have soaked.
For extra creaminess
For extra creaminess, you can add a dollop of almond butter on top.
Cooked by the community
Made it? Help the next woman.
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