High-Protein Vanilla Berry Overnight Oats
Creamy rolled oats blended with Greek yogurt, chia seeds, and protein powder for an effortless prep-ahead breakfast. Naturally sweetened with fresh berries and warm cinnamon.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Tiff + Lila
Tiff 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
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep ahead: Make 3 or 4 jars at once for a hassle-free breakfast routine all 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 6 steps complete
Next: Combine the rolled oats
- 01
Combine the rolled oats
In a jar or small container, combine the rolled oats, protein powder, chia seeds, ground flaxseed, and ground cinnamon.
Tap card to mark done - 02
Add the plain Greek yogurt and almond…
Add the plain Greek yogurt and almond milk to the dry ingredients.
Tap card to mark done - 03
Stir thoroughly with a spoon or fork…
Stir thoroughly with a spoon or fork for 1 minute until all protein powder is dissolved and no dry clumps remain.
Look for: all protein powder is dissolved and no dry clumps remain
Tap card to mark done - 04
Gently fold in the fresh blueberries
Gently fold in the fresh blueberries.
Tap card to mark done - 05
Cover with a lid and place in…
Cover with a lid and place in the refrigerator for at least 4 hours, or overnight.
Allow: 4 hours
Tap card to mark done - 06
Remove from the fridge
Remove from the fridge, stir gently, and serve cold.
Ready when: everything is assembled and ready to enjoy
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