Chocolate Banana Protein Egg Oatmeal
A warm, rich bowl of chocolate protein oatmeal stirred with fluffy egg whites and topped with sweet sliced banana. High in protein and fiber to crushed afternoon cravings without added sugar.
Prep
3 min
Cook
6 min
Total
9 min
Makes
1 serving
Created together. Shared with you.
Made by Betzy + Lila
Betzy 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 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
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
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
3 min
Cook
6 min
Total
9 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk · Knife and cutting board
Time saver
For meal prep, cook the oats and egg whites ahead of time, then reheat with a splash of liquid before stirring in protein powder and fresh banana.
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 5 steps complete
Next: Combine 0
- 01
Combine 0
In a small saucepan over medium heat, combine 0.5 cup rolled oats and 1 cup water (or almond milk). Bring to a gentle simmer and cook for 3-4 minutes until oats begin to soften.
Look for: oats begin to soften
Tap card to mark done - 02
Turn heat down to low
Turn heat down to low. Slowly whisk in 0.5 cup liquid egg whites, stirring vigorously and continuously for 1-2 minutes until the oats become thick, creamy, and completely cooked through without curdling.
Look for: the oats become thick, creamy, and completely cooked through without curdling
Tap card to mark done - 03
Remove the saucepan from the heat
Remove the saucepan from the heat. Whisk in 1 scoop chocolate protein powder and 1 tbsp cocoa powder until smooth and fully incorporated.
Look for: smooth and fully incorporated
Tap card to mark done - 04
Pour the cooked oatmeal into a serving…
Pour the cooked oatmeal into a serving bowl.
Tap card to mark done - 05
Slice 0
Slice 0.5 medium banana into thin rounds and place on top of the oatmeal before serving warm.
Ready when: everything is assembled and ready to enjoy
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