Breakfast: Overnight Porridge Oats with Flaxseeds & Blueberries

A Hormone-Balancing Morning Ritual for Perimenopause & Menopause

Mornings can be hectic — but what if your breakfast could balance your hormones, boost energy, and keep you feeling calm and nourished all day long?
This Overnight Porridge Oats with Flaxseeds & Blueberries is more than just a quick meal. It’s a nutrient-packed, menopause-friendly breakfast designed to support your body through hormonal shifts, mood swings, and energy dips.

It’s simple, wholesome, and tastes like a cozy hug in a jar.

Ingredients (Makes 1 Serving)

• ½ cup rolled oats
• 1 tbsp ground flaxseed
• ¼ cup fresh or frozen blueberries
• 1 tsp ground cinnamon
• ½ cup unsweetened almond milk (or any plant-based milk)
• ¼ cup plain Greek yogurt
• Optional toppings: honey, chia seeds, crushed nuts, or a spoon of almond butter
  

For a plant-based version, use dairy-free yogurt and oat or soy milk.

Instructions

Step 1: Mix It All

In a mason jar or bowl, combine rolled oats, flaxseed, Greek yogurt, and cinnamon. Add blueberries and pour in almond milk. Stir well so everything is coated in that creamy goodness.

Step 2: Let It Rest

Cover the jar and refrigerate overnight (or at least 4–6 hours). The oats absorb the liquid, and the flaxseeds expand — creating that silky texture your hormones will thank you for.

Step 3: Wake, Stir, and Shine

In the morning, give your oats a quick stir. Add a splash of milk if you like it thinner.
Top with your favorites — honey, seeds, or crunchy nuts — and enjoy!

  Pair it with a refreshing sip of Umri’s Raspberry & Pomegranate Drink to add an antioxidant boost and a splash of berry bliss to your morning.

Why This Breakfast Supports Hormone Balance

This isn’t just breakfast — it’s nutrition tailored for perimenopause and menopause.
Here’s what makes it so powerful:

  Rolled Oats

• High in fiber for steady energy and healthy digestion.
• Help stabilize blood sugar, preventing mood swings and fatigue.
• Rich in complex carbs that keep you fuller longer.
  

Flaxseeds

• Contain phytoestrogens (lignans) — natural compounds that help balance estrogen levels.
• Rich in omega-3s, supporting joint comfort and heart health.
• Provide both soluble and insoluble fiber, easing bloating and improving gut health.

Curious about how flaxseeds benefit hormones? You can read more about their estrogen-balancing properties here.

Blueberries

• Packed with antioxidants and vitamin C to fight oxidative stress.
• Support skin and cognitive health during menopause.
• Naturally low glycemic, helping you manage blood sugar and energy.
  

Greek Yogurt

• Delivers protein for muscle strength and satiety.
• A great source of calcium and probiotics, supporting bone density and gut balance.
  

Almond Milk

• Fortified with calcium, vitamin D, and vitamin E, supporting bones, skin, and hormones.
  

Cinnamon

• Naturally regulates blood sugar and reduces inflammation.
• Adds warmth, comfort, and flavor — no added sugar required.
• Nutritional Snapshot

Why You’ll Love This Breakfast

• Make-ahead convenience — perfect for busy mornings
• Hormone-supportive nutrients for energy & balance
• Naturally sweet & satisfying — no added sugars
• Supports mood, digestion & heart health
  
  

And best of all — it’s a delicious reminder that nourishment can be simple and beautiful.

A Gentle Nudge to Thrive

Your breakfast can set the tone for your entire day.
Choose one that supports your body and your journey.

Start your morning right with this flaxseed & blueberry overnight porridge, and sip on a cooling Umri drink to complete your ritual of wellness.

Want to learn more about how nutrition supports menopause health?
You can explore our full story on Thriving Through the Pause — your guide to feeling balanced, beautiful, and strong through every stage.