Pumpkin Spice Overnight Oats With Protein
A creamy, fiber-rich breakfast featuring pumpkin puree, Greek yogurt, and high-protein milk for sustained morning energy.
Prep
250 min
Cook
0 min
Total
250 min
Makes about
1 serving
Created together. Shared with you.
Made by Laura + Lila
Laura 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
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
Blender
Time saver
Meal Prep: These oats stay fresh in the refrigerator for up to 4 days, making them an excellent make-ahead option.
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 oats
- 01
Combine the oats
In a mason jar or airtight container, combine the oats, protein powder, and chia seeds. Stir well to ensure the protein powder is evenly distributed.
Tap card to mark done - 02
Add the Greek yogurt
Add the Greek yogurt, milk, and pumpkin puree to the dry ingredients.
Tap card to mark done - 03
Stir all ingredients until thoroughly combined and…
Stir all ingredients until thoroughly combined and no dry pockets of protein powder remain.
Look for: thoroughly combined and no dry pockets of protein powder remain
Tap card to mark done - 04
Seal the container and refrigerate for at…
Seal the container and refrigerate for at least 4 hours, or preferably overnight.
Allow: 4 hours
Tap card to mark done - 05
Before serving
Before serving, give the oats a quick stir. If the consistency is too thick, add a splash of milk.
Tap card to mark done - 06
Top with pumpkin seeds for a satisfying…
Top with pumpkin seeds for a satisfying crunch.
Ready when: everything is assembled and ready to enjoy
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