Spiced Pear & Walnut Protein Oats
A comforting bowl of warm oats topped with sweet diced pear and crunchy walnuts. Infused with vanilla protein powder to keep your energy steady all morning.
Prep
5 min
Cook
5 min
Total
10 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
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Meal Prep: If you prep this in advance, store the chopped pear separately with a tiny squeeze of lemon juice to prevent browning.
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 5 steps complete
Next: Combine the rolled oats with the water
- 01
Combine the rolled oats with the water
In a small saucepan, combine the rolled oats with the water, salt, and ground cinnamon.
Tap card to mark done - 02
Bring to a gentle boil
Bring to a gentle boil, then reduce the heat to low and simmer for about 5 minutes, stirring occasionally until the liquid is absorbed and the oats are tender.
Look for: the liquid is absorbed and the oats are tender
Tap card to mark done - 03
Remove the saucepan entirely from the heat
Remove the saucepan entirely from the heat.
Tap card to mark done - 04
Vigorously stir in the vanilla whey protein…
Vigorously stir in the vanilla whey protein powder. If the oatmeal becomes too thick, simply stir in an extra splash of water until it reaches your preferred texture.
Look for: it reaches your preferred texture
Tap card to mark done - 05
Transfer the cooked oats to a bowl…
Transfer the cooked oats to a bowl and top with the diced pear and chopped walnuts.
Ready when: everything is assembled and ready to enjoy
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