5-Minute Almond Milk Protein Oats
A warm, creamy oat bowl prepared in minutes with almond milk, Greek yogurt, and fresh berries. Perfect for a effortless, high-protein breakfast right after a night shift.
Prep
3 min
Cook
2 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
2 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven
Time saver
Storage & Prep: You can mix the oats and almond milk in a jar the night before and store in the fridge for a quick cold overnight oat option if you do not want to warm it up.
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 7 steps complete
Next: Combine the rolled oats and unsweetened almond…
- 01
Combine the rolled oats and unsweetened almond…
Combine the rolled oats and unsweetened almond milk in a microwave-safe cereal bowl.
Tap card to mark done - 02
Microwave on high power for 90 seconds…
Microwave on high power for 90 seconds to 2 minutes, watching carefully so the milk does not boil over, until the oats absorb most of the liquid and become soft and creamy.
Look for: the oats absorb most of the liquid and become soft and creamy
Tap card to mark done - 03
Carefully remove the bowl from the microwave…
Carefully remove the bowl from the microwave using oven mitts or a towel as it will be warm.
Tap card to mark done - 04
Stir the chia seed directly into the…
Stir the chia seed directly into the warm oats so they soften and expand.
Tap card to mark done - 05
Allow the bowl to sit for 1…
Allow the bowl to sit for 1 minute at room temperature until the mixture cools slightly from hot to warm.
Look for: the mixture cools slightly from hot to warm
Tap card to mark done - 06
Stir in the greek yogurt until completely…
Stir in the greek yogurt until completely blended and smooth.
Look for: completely blended and smooth
Tap card to mark done - 07
Scatter the fresh blueberry over the top…
Scatter the fresh blueberry over the top and serve immediately.
Ready when: everything is assembled and ready to enjoy
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