Warm Apple Cinnamon Baked Oats
A comforting, gut-friendly breakfast featuring warm cinnamon-spiced apples and toasted walnuts. Packed with protein and soluble fiber to start your day with stable energy.
Prep
5 min
Cook
25 min
Total
30 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
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
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
25 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
Batch Prep: You can easily multiply the recipe and bake it in a larger 8x8 inch dish, slicing it into squares for 3 to 4 days of quick, gut-friendly breakfasts.
Do these three things first
- 1Preheat your oven to 350°F and lightly grease a small, oven-safe ramekin or bak…
- 2Prep medium apple (diced)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Preheat your oven to 350°F and lightly…
- 01
Preheat your oven to 350°F and lightly…
Preheat your oven to 350°F and lightly grease a small, oven-safe ramekin or baking dish with a touch of butter or olive oil.
Tap card to mark done - 02
Whisk together the rolled oats
In a small bowl, whisk together the rolled oats, vanilla whey protein powder, cinnamon, baking powder, and salt.
Tap card to mark done - 03
Stir in the water until a wet…
Stir in the water until a wet batter forms, then fold in the diced apple and chopped walnuts.
Look for: a wet batter forms, then fold in the diced apple and chopped walnuts
Tap card to mark done - 04
Pour the mixture into your prepared ramekin…
Pour the mixture into your prepared ramekin and smooth the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Bake for 22 to 25 minutes
Bake for 22 to 25 minutes, or until the top is golden and the center is set. Let it cool for 5 minutes before eating, as the apples will be quite hot.
Look for: the top is golden and the center is set
Tap card to mark done
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