Pumpkin Spice Chia Oat Protein Bowl
A creamy, spiced bowl of chia seeds and oats layered with high-protein Greek yogurt and sweet pumpkin. It is quick to prep and designed to support steady energy for a busy day.
Prep
10 min
Cook
0 min
Total
250 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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
250 min
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Equipment
Whisk
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 4 steps complete
Next: Whisk together 0
- 01
Whisk together 0
In a glass jar or sealable container, whisk together 0.33 cup rolled oats, 1 tbsp chia seeds, 0.25 cup pumpkin puree, 0.5 cup unsweetened almond milk, 0.25 tsp ground cinnamon, and 0.12 tsp ground nutmeg until fully combined and smooth.
Look for: fully combined and smooth
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Cover the container with a lid and…
Cover the container with a lid and place it in the refrigerator for at least 4 hours, or overnight, to allow the oats and chia seeds to expand and thicken.
Allow: 4 hours
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Before serving
Before serving, gently stir the chia oat mixture. Spoon 0.75 cup plain Greek yogurt on top or swirl it through the jar.
Ready when: everything is assembled and ready to enjoy
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Garnish with 1 tbsp chopped walnuts for…
Garnish with 1 tbsp chopped walnuts for extra crunch and serve chilled.
Ready when: everything is assembled and ready to enjoy
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