Cinnamon Blueberry Oatmeal With Lactose-Free Greek Yogurt
A warm bowl of rolled oats cooked to perfection, topped with fresh blueberries, creamy lactose-free Greek yogurt, and crunchy walnuts. A low-FODMAP, egg-free morning meal that provides steady energy.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian 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 HealthComfortably 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
Digestive 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
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
Leftover cooked oats can be stored in an airtight container in the refrigerator for up to 3 days and reheated with a splash of water.
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 6 steps complete
Next: Combine 0
- 01
Combine 0
In a small saucepan over medium heat, combine 0.5 cup of rolled oats with 1 cup of water (240ml). Bring to a gentle boil, then reduce heat to medium-low and simmer for 3 to 5 minutes until soft and creamy.
Look for: soft and creamy
Tap card to mark done - 02
Remove the saucepan from heat and stir…
Remove the saucepan from heat and stir in 0.5 tsp ground cinnamon until well distributed.
Look for: well distributed
Tap card to mark done - 03
Transfer warm oatmeal to a serving bowl
Transfer warm oatmeal to a serving bowl.
Tap card to mark done - 04
Spoon 85g lactose-free plain Greek yogurt alongside…
Spoon 85g lactose-free plain Greek yogurt alongside the warm oats.
Tap card to mark done - 05
Top with 0
Top with 0.4 cup fresh blueberries, 1 tbsp chopped walnuts, and 1 tsp chia seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately while warm
Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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