High Protein Blueberry Flax & Chia Oats
A velvety overnight oat jar combining plain Greek yogurt, whey protein, chia, and ground flaxseed topped with juicy blueberries. Specially portioned to deliver 38 grams of balanced carbohydrates and robust protein.
Prep
10 min
Cook
0 min
Total
370 min
Makes
1 serving
Created together. Shared with you.
Made by Stacey + Lila
Stacey 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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
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
Basic kitchen utensils
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 6 steps complete
Next: Add 0
- 01
Add 0
In a jar or sealable container, add 0.33 cup rolled oats, 0.5 scoop vanilla whey protein powder, 1 tsp chia seeds, and 1 tbsp ground flaxseed.
Tap card to mark done - 02
Stir dry ingredients together until well combined
Stir dry ingredients together until well combined.
Look for: well combined
Tap card to mark done - 03
Add 0
Add 0.5 cup plain nonfat Greek yogurt and 0.33 cup unsweetened almond milk. Stir thoroughly until no protein powder pockets remain.
Look for: no protein powder pockets remain
Tap card to mark done - 04
Gently fold in 0
Gently fold in 0.33 cup 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 6 hours, or overnight.
Allow: 6 hours
Tap card to mark done - 06
Serve cold directly from the jar
Serve cold directly from the jar. Store leftovers in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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