Vanilla Protein Overnight Oats
Creamy, meal-prep friendly overnight oats enriched with Greek yogurt and vanilla protein for a power-packed morning.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Melissa + Lila
Melissa 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
Whisk
Time saver
Batch-prep up to 3 days in advance for easy, decision-free weekday 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 6 steps complete
Next: Combine the rolled oats
- 01
Combine the rolled oats
Combine the rolled oats, chia seeds, and vanilla protein powder in a glass jar or sealable container.
Tap card to mark done - 02
Whisk the dry ingredients together thoroughly with…
Whisk the dry ingredients together thoroughly with a fork so the protein powder is evenly distributed without clumps.
Tap card to mark done - 03
Add the plain Greek yogurt and unsweetened…
Add the plain Greek yogurt and unsweetened almond milk to the jar.
Tap card to mark done - 04
Stir firmly
Stir firmly, scraping the bottom and corners of the jar, until all dry ingredients are completely moistened and integrated into a smooth mixture.
Look for: all dry ingredients are completely moistened and integrated into a smooth mixture
Tap card to mark done - 05
Seal the container with a lid and…
Seal the container with a lid and place it in the refrigerator for at least 4 hours, or ideally overnight (8 hours), until the oats absorb the liquid and thicken to a pudding-like consistency.
Look for: the oats absorb the liquid and thicken to a pudding-like consistency
Tap card to mark done - 06
Remove from the refrigerator
Remove from the refrigerator, stir well, and serve cold directly from the jar.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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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.