Blackberry And Hazelnut Baked Oats
A warm, comforting breakfast loaded with protein and antioxidant-rich blackberries. It is designed to stabilize your blood sugar and keep you energized all morning.
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 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
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
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 · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 350°F.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 350°F
- 01
Preheat your oven to 350°F
Preheat your oven to 350°F. Lightly grease a small, oven-safe ramekin or baking dish with a touch of butter or cooking spray.
Tap card to mark done - 02
Stir together the rolled oats
In a small bowl, stir together the rolled oats, vanilla whey protein powder, baking powder, and cinnamon.
Tap card to mark done - 03
Pour in the milk and mix until…
Pour in the milk and mix until a wet batter forms.
Look for: a wet batter forms
Tap card to mark done - 04
Gently fold in most of the blackberries
Gently fold in most of the blackberries, reserving a few for the top. Pour the batter into your prepared ramekin.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Top with the remaining blackberries and the…
Top with the remaining blackberries and the chopped hazelnuts.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake for 20-25 minutes
Bake for 20-25 minutes, or until the center is set and the edges are lightly golden. Let it cool for 3-5 minutes before eating, as the berries will be piping hot.
Look for: the center is set and the edges are lightly golden
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
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.
Free to download