Banana Nut Protein Cottage Cheese Oatmeal Bowl
Warm, cinnamon-spiced oatmeal swirled with creamy cottage cheese and topped with sliced banana and crunchy walnuts.
Prep
5 min
Cook
3 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Cindy + Lila
Cindy 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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
3 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Knife and cutting board
Time saver
Meal prep tip: Prepare cooked oats in advance and store in the fridge for up to 4 days. Reheat gently before folding in cold cottage cheese and toppings.
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 0
- 01
Combine 0
In a small microwave-safe bowl or small saucepan, combine 0.5 cup rolled oats with 1 cup water and 0.5 tsp ground cinnamon.
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Cook on high in the microwave for…
Cook on high in the microwave for 90 seconds (or simmer on the stovetop over medium heat for 4 to 5 minutes) until the oats absorb the liquid and soften.
Look for: the oats absorb the liquid and soften
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Remove the hot oatmeal from heat and…
Remove the hot oatmeal from heat and allow it to cool for 2 minutes until warm to the touch rather than piping hot.
Look for: warm to the touch rather than piping hot
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Stir 0
Stir 0.75 cup low-fat cottage cheese directly into the warm oats until completely mixed and creamy.
Look for: completely mixed and creamy
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Slice 0
Slice 0.5 medium banana into thin rounds.
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Top the creamy oatmeal bowl with the…
Top the creamy oatmeal bowl with the banana slices, 1 tbsp chopped walnut, and 1 tsp chia seed.
Ready when: everything is assembled and ready to enjoy
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Serve warm immediately
Serve warm immediately.
Ready when: everything is assembled and ready to enjoy
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