High Protein Banana Berry Protein Oatmeal Bowl
Warm stovetop oatmeal enriched with plant protein powder and collagen, topped with fresh berries, hemp seeds, and mixed nut butter. A gluten-free and dairy-free breakfast packed with over 40 grams of protein.
Prep
3 min
Cook
5 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Natalie + Lila
Natalie 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
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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
3 min
Cook
5 min
Total
8 min
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The ingredient amounts update automatically.
Equipment
Saucepan
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 6 steps complete
Next: Combine 1/2 cup gluten-free rolled oats
- 01
Combine 1/2 cup gluten-free rolled oats
Combine 1/2 cup gluten-free rolled oats, 1/2 mashed banana, 1 cup unsweetened almond milk, and 1/2 tsp ground cinnamon in a small saucepan over medium heat.
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Cook for 4 to 5 minutes
Cook for 4 to 5 minutes, stirring occasionally, until the oats absorb the liquid and reach a creamy, thickened texture.
Look for: the oats absorb the liquid and reach a creamy, thickened texture
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Remove the saucepan from the heat and…
Remove the saucepan from the heat and let cool for 1 minute so the protein powder blends smoothly without clumping.
Allow: 1 minute
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Stir in 30g vanilla plant protein powder…
Stir in 30g vanilla plant protein powder and 10g collagen peptides until thoroughly mixed and smooth.
Look for: thoroughly mixed and smooth
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Transfer the warm oatmeal into a serving…
Transfer the warm oatmeal into a serving bowl.
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Top with 1/2 cup fresh berries
Top with 1/2 cup fresh berries, 1 tbsp hemp seeds, and 1 tbsp mixed nut butter before serving.
Ready when: everything is assembled and ready to enjoy
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