High Protein Caramel Cinnamon Overnight Oats
Creamy certified gluten-free oats combined with chia seeds, warm cinnamon, and protein powder for an effortless prep-ahead breakfast. Completely dairy-free and naturally sugar-free to fuel your morning with steady energy.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
245 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
If the overnight oats feel too thick after sitting in the fridge, splash in 1 to 2 tablespoons of extra unsweetened almond milk to reach your preferred consistency.
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 9 steps complete
Next: Take a 16-ounce (475ml) glass jar or…
- 01
Take a 16-ounce (475ml) glass jar or…
Take a 16-ounce (475ml) glass jar or airtight container and place it on your counter.
Tap card to mark done - 02
Add the certified gluten-free rolled oats
Add the certified gluten-free rolled oats, protein powder, chia seeds, and ground cinnamon directly into the jar.
Tap card to mark done - 03
Whisk or stir the dry ingredients thoroughly…
Whisk or stir the dry ingredients thoroughly with a spoon until the protein powder and spices are evenly distributed.
Look for: the protein powder and spices are evenly distributed
Tap card to mark done - 04
Pour in the unsweetened almond milk
Pour in the unsweetened almond milk.
Tap card to mark done - 05
Stir vigorously for at least 30 seconds
Stir vigorously for at least 30 seconds, scraping the bottom and sides of the jar to ensure no dry protein powder pockets remain.
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Let the mixture sit uncovered for 5…
Let the mixture sit uncovered for 5 minutes, then stir once more to prevent chia seeds from settling at the bottom.
Allow: 5 minutes
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Cover the jar tightly with its lid…
Cover the jar tightly with its lid and place it in the refrigerator for at least 4 hours, or overnight for best texture.
Allow: 4 hours
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Remove from the refrigerator
Remove from the refrigerator, uncap, and stir well before eating cold or gently warming in the microwave for 45 seconds.
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Consume within 4 days for optimal fresh…
Consume within 4 days for optimal fresh texture and flavor.
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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.