Overnight Oats with Coconut Yogurt and Berries
A creamy, fiber-packed breakfast featuring goat's milk and cooling coconut yogurt topped with antioxidant-rich berries and seeds.
Prep
250 min
Cook
0 min
Total
250 min
Makes about
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
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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
250 min
Cook
0 min
Total
250 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Make-Ahead: Prepare up to 3 days in advance for a quick grab-and-go breakfast during busy weeks.
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 glass jar or bowl, combine the rolled oats, chia seeds, and pumpkin seeds.
Tap card to mark done - 02
Pour in the goat's milk and stir…
Pour in the goat's milk and stir in the coconut yogurt until well combined.
Look for: well combined
Tap card to mark done - 03
Gently fold in the frozen fruit smoothie…
Gently fold in the frozen fruit smoothie mix (berries and tropical fruits).
Tap card to mark done - 04
Cover and refrigerate for at least 4…
Cover and refrigerate for at least 4 hours, or ideally overnight, to allow the oats and chia to soften and absorb the liquid.
Allow: 4 hours
Tap card to mark done - 05
Before serving
Before serving, stir again and add a splash of extra milk if you prefer a thinner consistency.
Tap card to mark done
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Your symptoms change. Your plan should too.
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.