Cottage Cheese Bowl With Banana and Sunflower Butter
Creamy cottage cheese topped with sweet banana, roasted sunflower seed butter, and chia seeds. This quick, no-cook bowl provides the perfect balance of protein and healthy fats for busy mornings.
Prep
5 min
Cook
0 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 HealthSteadier 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
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
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
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Spoon the cottage cheese into a serving…
- 01
Spoon the cottage cheese into a serving…
Spoon the cottage cheese into a serving bowl.
Tap card to mark done - 02
Slice the banana and arrange the pieces…
Slice the banana and arrange the pieces over the cottage cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Drizzle the sunflower seed butter generously over…
Drizzle the sunflower seed butter generously over the top. If your sunflower butter is too thick to drizzle, microwave it in a small dish for 10 to 15 seconds first.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Sprinkle the chia seeds evenly across the…
Sprinkle the chia seeds evenly across the bowl.
Tap card to mark done - 05
Finish with a light dusting of ground…
Finish with a light dusting of ground cinnamon and a tiny pinch of flaky sea salt to bring out the roasted sunflower flavor. Enjoy immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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