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Easy high protein yogurt breakfast for perimenopause - Greek yogurt with nut butter, nuts, and berries to reduce cravings and balance hormones naturally

Lemon Blueberry 'Cheesecake' Overnight Oats (35g Protein)

High-protein overnight oats with a creamy 'cheesecake' texture, packed with 35g protein, fiber, and omega-3s. Designed to support hormone balance, blood sugar regulation, and sustained energy for women navigating perimenopause and menopause. Tastes like dessert, works like clinical nutrition.
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Prep Time 5 minutes
Total Time 2 hours 5 minutes
Course Breakfast, Hormone Support
Cuisine American
Servings 1
Calories 396 kcal

Ingredients
  

Base

  • 1/2 cup rolled oats (use gluten-free if needed)
  • 1/2 cup high-protein Greek yogurt (or dairy-free alternative)

  • 1/2 cup cottage cheese (use lactose-free or vegan tofu cottage cheese; if you don't like cottage cheese, use more yogurt but it won't have that 'cheesecake' taste)
  • 1 tbsp ground flax seed
  • 1/2 cup milk of choice high protein/ low sugar
  • 1 small lemon zest & juice
  • 1 pinch sea salt
  • 1/8 cup fresh or frozen blueberries or berries of choice

Optional Blueberry Compote:

  • 1/4 cup blueberries
  • 2 tbsp water
  • 1 tbsp lemon juice
  • 1 tsp maple syrup or honey

Optional Topping

  • 1 tbsp walnuts (adds 2g protein = 37g total)
  • extra blueberries

Instructions
 

  • Method 1: Blended & Smooth (My favorite)
    Add all base ingredients to a blender and blend until completely smooth
    Pour into a jar or container
    Refrigerate overnight (or minimum 2 hours) to thicken
  • Method 2: Stirred
    Mix all base ingredients in a bowl until well combined
    Transfer to container and refrigerate overnight
  • For the Blueberry Compote:
    In a small pot, combine blueberries, water, lemon juice, and maple syrupBring to a boil, then reduce heat and simmer 3-5 minutes until berries burstLet cool completelySwirl into overnight oats before serving

Notes

Storage:
Store in an airtight container in the refrigerator for up to 4 days. Make a batch on Sunday for easy breakfasts all week.
Nutrition Highlights:
  • 35g protein per serving (37g with walnuts)
  • 7g fiber per serving
  • Key nutrients: omega-3 fatty acids from flax, calcium and probiotics from yogurt/cottage cheese, antioxidants from blueberries, vitamin E from optional walnuts
Make It Easy:
  • Prep 3-4 jars on Sunday night so you have breakfast ready all week
  • Use frozen blueberries when fresh aren't available (they work just as well)
  • Keep individual portions of protein powder on hand as a backup if you run out of cottage cheese
Make It Work For You:
  • Not a fan of blueberries? Use any berries you love, strawberries, raspberries, blackberries all work beautifully
  • Dairy-free? Swap cottage cheese for silken tofu blended smooth, use coconut yogurt, and choose plant-based milk
  • Want it sweeter? Add a drizzle of honey or maple syrup, but taste first, the natural sweetness from berries is often enough
  • Need more protein? Add a scoop of unflavored collagen or protein powder to hit 40g+
Keyword high protein breakfast, overnight oats, perimenopause breakfast, hormone balance, blood sugar breakfast