PEACHES & CREAM OVERNIGHT OATS

I adore peaches—well, during peach season, that is. From fall until July, I don’t even think about them. But come mid to late summer, they’re a staple in my kitchen!

These overnight oats capture that luscious peachy-creamy goodness we all crave, while packing in micronutrients, probiotics, fibre, healthy fats, and a solid dose of protein.

I usually use Nutpods Caramel vegan creamer (soooo good!) and full-fat Greek yogurt for a wonderfully thick, creamy texture. You can easily swap in canned coconut milk, nut-free milk, or your preferred yogurt to suit your taste and dietary needs.

Ingredients (2 servings):

• 1 cup old-fashioned rolled oats (gluten-free if needed)

• 1 cup Nutpods Caramel dairy-free creamer (or canned coconut milk, almond milk, or milk of choice)

• 1-2 medium peaches, chopped (plus extra for serving if desired)

• ½ cup plain probiotic Greek or dairy-free yogurt

• 2 tbsp vanilla protein powder (optional, or see protein-boosted version below)

• 1 tbsp Simply Desserts sugar-free vanilla pudding mix (optional)

• 2 tsp white chia seeds (such as Prana Foods)

• 1 tsp pure vanilla extract (optional)

• ½ tsp ground cinnamon (such as Cha’s Organics true cinnamon)

• Pinch of salt

• 2 tbsp Lakanto sugar-free Maple syrup (or pure maple syrup, honey, or sweetener of choice, to taste)

Optional toppings: berries, granola, nut butter, diced peaches, or warm peach & maple compote (peaches caramelized with coconut oil, Lakanto Maple, and cinnamon)

Directions:

1. Combine oats, milk or creamer, peaches, yogurt, protein powder, pudding mix, chia seeds, vanilla, cinnamon, and salt in a mixing bowl (or divide into single-serving mason jars) and stir well.

2. Cover and refrigerate overnight (or for at least 6 hours).

3. In the morning, stir and adjust sweetness or consistency with more milk if desired. Serve chilled with your favourite toppings.

Storage: Keeps in an airtight container in the fridge for up to 4 days.

Approximate Macros per Serving

Original Recipe (with 2 Tbsp protein powder)

• Calories: ~305 kcal

• Protein: ~17.8 g

• Carbohydrates: ~43.7 g (Fibre: ~7.3 g)

• Fat: ~5.45 g

Menopause-Friendly Protein Boost

Why a Menopause-Friendly Boost?
In midlife, protein needs increase due to changes in hormone levels and a natural process called anabolic resistance — where muscles become less efficient at using dietary protein to build and repair tissue. Research shows that 30–35 g of high-quality protein at breakfast can help counter this effect, maintain lean mass, improve satiety, and support blood sugar balance during perimenopause and postmenopause. That’s why I’ve included a simple boost option for this recipe — so you can enjoy the same delicious flavours while hitting optimal nutrition targets.

Changes from original:

• Use 1 full scoop protein powder (≈30 g protein)

• Increase Greek yogurt to 1 1/2 cups total in recipe (3/4 cup per serving)

Macros per serving of boosted recipe:

• Calories: ~430 kcal

• Protein: ~36.8 g

• Carbohydrates: ~47.2 g (Fibre: ~7.3 g)

• Fat: ~6.2 g

Other Tips for a Well-Balanced Menopause-Friendly Breakfast:

• Pair with phytoestrogens – Top with ground flaxseed, hemp hearts, or a sprinkle of soy protein crispies for added plant-based hormone support.

• Boost omega-3s – Stir in extra chia seeds (already in the recipe), hemp hearts, or 1 tsp ground flax for anti-inflammatory benefits.

• Add colourful antioxidants – Include a mix of berries alongside the peaches to enhance polyphenol content for brain, heart, and skin health.

• Stabilize blood sugar – Keep sweeteners minimal and favour low-glycemic options (monk fruit, stevia, allulose, spices and extracts) for flavour without spikes.

• Support gut health – Use a probiotic-rich yogurt and enjoy the oats cold (overnight style) to retain their natural resistant starch — both of which feed healthy gut bacteria.

This recipe was originally published July 3, 2021. It was updated Aug 14, 2025.