High-Protein Crunchy Seed and Almond Overnight Oats
A creamy, dairy-free overnight oat bowl boosted with plant protein powder and topped with toasted almonds and pumpkin seeds for a satisfying crunch. Perfect for a quick, make-ahead morning meal that keeps energy steady.
Prep
10 min
Cook
0 min
Total
370 min
Makes
1 serving
Created together. Shared with you.
Made by Claire + Lila
Claire 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
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
10 min
Cook
0 min
Total
370 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
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
In a jar or glass container, combine the rolled oats, vanilla pea protein powder, chia seed, and a pinch of ground cinnamon if desired.
Tap card to mark done - 02
Whisk in the unsweetened almond milk and…
Whisk in the unsweetened almond milk and goat milk yogurt until completely combined and no lumps of protein powder remain.
Look for: completely combined and no lumps of protein powder remain
Tap card to mark done - 03
Cover the container with a lid and…
Cover the container with a lid and place it in the refrigerator for at least 6 hours, or overnight, to allow the oats and chia seeds to soften and thicken.
Allow: 6 hours
Tap card to mark done - 04
Uncover the jar and stir the oats…
In the morning, uncover the jar and stir the oats well. If the mixture is too thick, splash in an extra tablespoon of almond milk to reach your desired consistency.
Tap card to mark done - 05
Top with the sliced almond
Top with the sliced almond, pumpkin seed, and fresh blueberry just before serving for maximum crunch.
Ready when: everything is assembled and ready to enjoy
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