High Protein Chia and Oat Mini Pancakes
Fluffy mini pancakes packed with oats, whey protein, and chia seeds for steady energy. Quick to flip and perfect for supporting blood sugar stability.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Leyla + Lila
Leyla created this recipe with Lila and shared it with the perimenopause community.
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
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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
Blender · Food processor · Large skillet
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
Cook along
Instructions
0 of 8 steps complete
Next: Add 30g rolled oats
- 01
Add 30g rolled oats
Add 30g rolled oats, 15g whey protein powder, 10g chia seeds, 0.5 tsp baking powder, and 0.25 tsp ground cinnamon into a blender jar or food processor.
Tap card to mark done - 02
Add 1 large egg and 60ml semi-skimmed…
Add 1 large egg and 60ml semi-skimmed milk to the dry mixture.
Tap card to mark done - 03
Blend on high speed for 20 to…
Blend on high speed for 20 to 30 seconds until a smooth, slightly thick batter forms.
Look for: a smooth, slightly thick batter forms
Tap card to mark done - 04
Heat a non-stick skillet or frying pan…
Heat a non-stick skillet or frying pan over medium heat, around 350°F (175°C), and add 5ml olive oil to coat the surface thinly.
Tap card to mark done - 05
Pour 1-tbsp portions of batter into the…
Pour 1-tbsp portions of batter into the pan to create 6 to 8 mini pancakes.
Tap card to mark done - 06
Cook for 2 to 3 minutes until…
Cook for 2 to 3 minutes until small bubbles form on the surface and edges look set.
Look for: small bubbles form on the surface and edges look set
Tap card to mark done - 07
Flip gently with a spatula and cook…
Flip gently with a spatula and cook the other side for 1 to 2 minutes until light golden brown.
Look for: light golden brown
Tap card to mark done - 08
Transfer mini pancakes to a plate and…
Transfer mini pancakes to a plate and serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.