Sweet Low-Histamine High-Protein Oat Balls
Sweet, bite-sized oat balls packed with clean egg white protein, creamy sunflower seed butter, and sweet dairy-free white chocolate chips. A gluten-free and soy-free breakfast batch recipe prepared without cooking.
Prep
10 min
Cook
0 min
Total
25 min
Makes
4 servings
Created together. Shared with you.
Made by Kelly + Lila
Kelly 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
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
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
10 min
Cook
0 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
For meal prep, roll the full batch at once and freeze half in an airtight container for up to 1 month; thaw in the fridge overnight.
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 the rolled oats
- 01
Combine the rolled oats
In a medium mixing bowl, combine the rolled oats, egg white protein powder, and dairy-free white chocolate chips.
Tap card to mark done - 02
Add the sunflower seed butter and stir…
Add the sunflower seed butter and stir with a spatual or sturdy spoon until small crumbles form.
Look for: small crumbles form
Tap card to mark done - 03
Pour in the unsweetened almond milk 1…
Pour in the unsweetened almond milk 1 tablespoon (15ml) at a time, mixing continuously until a cohesive, rollable dough forms that holds its shape when pressed.
Look for: a cohesive, rollable dough forms that holds its shape when pressed
Tap card to mark done - 04
Divide the dough into 8 equal portions…
Divide the dough into 8 equal portions and roll each portion firmly between your palms to shape into smooth 1-inch (2.5cm) balls.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Transfer the oat balls to a small…
Transfer the oat balls to a small parchment-lined plate or airtight container and refrigerate for at least 15 minutes to firm up.
Allow: 15 minutes
Tap card to mark done - 06
Serve 2 oat balls per portion
Serve 2 oat balls per portion. Store remaining oat balls in an airtight container in the refrigerator for up to 5 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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