Overnight Oats Base Recipe | Easy High-Fiber Breakfast

Overnight Oats with Basil Seeds: The High-Fiber Breakfast Midlife Women Need

If mornings feel rushed (and coffee is your only food group), these overnight oats are about to be your new best friend.

They’re quick, satisfying, and packed with real nutrition that supports digestion, blood-sugar balance, and steady energy, all while helping your hormones feel supported, not stressed.

This version adds basil seeds – a simple swap that delivers a whopping 21 grams of fiber in one serving.

That’s your gut and hormones both saying thank you.

Ingredients:

1/2 cup organic sprouted oats

2 T basil seeds

1 t pure vanilla extract

1/2 t salt

1 c water

Spices to taste like cinnamon, ginger, clove, pumpkin pie spice

Instructions 

1. Add oats, basil seeds, vanilla, salt, and spices to a mason jar.

2. Pour in the water last and stir well.

3. Cover and refrigerate overnight.

4. Serve plain or top with fresh berries in the morning.

Notes: I LOVE this recipe for the fiber! If you use basil seeds, this single serving has 21 g of fiber! Sub chia seeds for basil seeds. 

Why It Works in Menopause:

Fiber is one of the best ways to help it feel safe and supported.

Here’s why this recipe matters for women 45+:

• Balances blood sugar so you stay energized and avoid mid-morning crashes.

• Supports gut health, which plays a major role in hormone detoxification.

• Boosts satiety, helping you feel satisfied longer without counting calories.

Each bite is a reminder that simple choices can be deeply supportive for your body in midlife.

Cam’s Notes:

I LOVE this recipe for its fiber and ease! If you use basil seeds, this single serving has 21 g of fiber! Sub chia seeds for basil seeds. 

It’s a small habit that moves the dial on your metabolism, gut health, and energy.

And if you’re tracking macros or focusing on recovery, this pairs beautifully with your morning strength workout.

Next Step: Download Your Free Menopause Strength Guide:

Ready to build more than meals? Build muscle, stability, and confidence.

Download the Free Menopause Strength Guide  for simple workouts and midlife-friendly strategies that help you stay strong and resilient for life.