Simple Berry and Peanut Butter Overnight Oats
A comforting, prepped-ahead breakfast combining creamy rolled oats with rich peanut butter and sweet blueberries. Made without Greek yogurt, it relies on simple plant proteins and fiber for a satisfying start to busy mornings.
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 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
Steadier 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
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
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
Make-Ahead Strategy: You can prep up to 3 jars at once on Sunday evening for an effortless grab-and-go option during busy weekdays.
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 dry rolled oats and chia…
- 01
Combine the dry rolled oats and chia…
Combine the dry rolled oats and chia seed in a jar or resealable container. Stir to distribute the chia seed evenly.
Tap card to mark done - 02
Pour in the almond milk
Pour in the almond milk, then add the peanut butter and maple syrup. Stir vigorously with a spoon, ensuring the peanut butter is mostly integrated and no dry oats remain at the bottom of the jar.
Tap card to mark done - 03
Gently stir in the fresh blueberry so…
Gently stir in the fresh blueberry so they are distributed throughout the mixture.
Tap card to mark done - 04
Secure the lid on your container and…
Secure the lid on your container and place it in the refrigerator for at least 4 hours, or overnight, to allow the oats and chia seed to absorb the liquid and soften.
Allow: 4 hours
Tap card to mark done - 05
Give the oats a quick stir before…
Give the oats a quick stir before serving cold. If the mixture is too thick, stir in 1 tablespoon of extra almond milk to loosen.
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