Pumpkin Spice Protein Oats With Pecans
A cozy, comforting breakfast packed with digestion-soothing pumpkin and over 30g of protein. Perfect for keeping blood sugar stable and energy steady all morning.
Prep
2 min
Cook
3 min
Total
5 min
Makes
1 serving
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 HealthDigestive 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
Steadier 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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
2 min
Cook
3 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
For even gentler digestion, try soaking your oats overnight in water in the fridge before cooking them in the morning.
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
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Combine the rolled oats with 1 cup…
- 01
Combine the rolled oats with 1 cup…
In a microwave-safe bowl or small saucepan, combine the rolled oats with 1 cup of water and a pinch of salt. Cook until the liquid is absorbed and the oats are tender, about 3 minutes in the microwave or 5 minutes on the stovetop.
Look for: the liquid is absorbed and the oats are tender
Tap card to mark done - 02
Stir the plain pumpkin puree and a…
Stir the plain pumpkin puree and a generous dash of pumpkin pie spice into the warm oats.
Tap card to mark done - 03
Let the oats cool slightly for a…
Let the oats cool slightly for a minute, then add a small splash of cold water and mix in the vanilla protein powder until completely smooth.
Look for: completely smooth
Tap card to mark done - 04
Top the warm bowl with the chopped…
Top the warm bowl with the chopped pecans and an extra sprinkle of cinnamon before serving.
Ready when: everything is assembled and ready to enjoy
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