Cinnamon Apple Protein Oatmeal Bowl
A warm, fluffy bowl of cinnamon-spiced oats whisked with egg whites for high protein and minimal fat. Topped with fresh diced apples and maple syrup for a delicious low-histamine sweet morning.
Prep
5 min
Cook
6 min
Total
11 min
Makes
1 serving
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
5 min
Cook
6 min
Total
11 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 7 steps complete
Next: Combine gluten-free rolled oats and 1 cup…
- 01
Combine gluten-free rolled oats and 1 cup…
In a small saucepan, combine gluten-free rolled oats and 1 cup (240ml) of water over medium heat.
Tap card to mark done - 02
Bring the mixture to a gentle simmer…
Bring the mixture to a gentle simmer for 3 minutes until the oats begin to soften and absorb liquid.
Look for: the oats begin to soften and absorb liquid
Tap card to mark done - 03
Core and dice the fresh apple into…
Core and dice the fresh apple into small, bite-sized pieces measuring approximately 0.5 inches (1.2cm).
Tap card to mark done - 04
Reduce heat to low
Reduce heat to low, then slowly pour in the liquid egg whites while whisking constantly with a fork or whisk to combine smoothly without clumping.
Tap card to mark done - 05
Cook on low heat for 2 to…
Cook on low heat for 2 to 3 minutes, stirring continuously, until the porridge becomes thick, fluffy, and completely cooked through.
Look for: the porridge becomes thick, fluffy, and completely cooked through
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Remove saucepan from heat and stir in…
Remove saucepan from heat and stir in ground cinnamon and half of the diced apple.
Tap card to mark done - 07
Transfer porridge into a serving bowl
Transfer porridge into a serving bowl, top with remaining diced apple, and drizzle pure maple syrup evenly over the top before serving.
Ready when: everything is assembled and ready to enjoy
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