Vanilla Berry Overnight Oats
A creamy and stomach-friendly breakfast prepped the night before, featuring fiber-rich oats, chia seeds, and smooth peanut butter. Gentle on digestion, it is naturally sweetened with fresh blueberries and boosted with clean plant protein.
Prep
5 min
Cook
0 min
Total
365 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian 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 HealthDigestive 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
365 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep Ahead: You can double or triple this recipe to have breakfasts ready for up to 3 days.
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 oats
- 01
Combine the oats
In a glass jar or sealable container, combine the oats, vanilla protein powder, and chia seeds. Stir briefly to distribute the powder.
Tap card to mark done - 02
Add the peanut butter and pour in…
Add the peanut butter and pour in the almond milk. Stir thoroughly, pressing any clumps of peanut butter against the side of the container until the mixture is fully combined.
Look for: the mixture is fully combined
Tap card to mark done - 03
Gently fold in the fresh blueberries
Gently fold in the fresh blueberries.
Tap card to mark done - 04
Cover the jar tightly and refrigerate for…
Cover the jar tightly and refrigerate for at least 6 hours, or overnight, to allow the oats and chia seeds to absorb the liquid and thicken.
Allow: 6 hours
Tap card to mark done - 05
Give the oats a gentle stir before…
Give the oats a gentle stir before serving cold. Enjoy directly from the jar.
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