Sweet Blueberry Egg White Oatmeal Bowl
A warm, fluffy gluten-free oatmeal bowl cooked with liquid egg whites for low-fat protein and topped with sweet fresh blueberries.
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 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
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
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 cup (240ml) of water and…
- 01
Combine 1 cup (240ml) of water and…
Combine 1 cup (240ml) of water and 0.5 cup of gluten-free oats in a small saucepan.
Tap card to mark done - 02
Place the saucepan over medium heat on…
Place the saucepan over medium heat on the stovetop and bring to a gentle simmer for 3 minutes until the oats begin to soften.
Look for: the oats begin to soften
Tap card to mark done - 03
Reduce heat to low
Reduce heat to low, then slowly pour in 0.5 cup of liquid egg whites while whisking constantly.
Tap card to mark done - 04
Cook over low heat for 2 to…
Cook over low heat for 2 to 3 minutes, whisking continuously, until the mixture becomes thick, fluffy, and completely opaque with no raw egg white visible.
Look for: the mixture becomes thick, fluffy, and completely opaque with no raw egg white visible
Tap card to mark done - 05
Remove the saucepan from the heat source…
Remove the saucepan from the heat source and transfer the fluffy oat mixture directly into a serving bowl.
Tap card to mark done - 06
Top the bowl with 0
Top the bowl with 0.5 cup of fresh blueberries, drizzle with 1 tbsp of maple syrup, and sprinkle 1 tsp of raw pumpkin seeds over top before serving immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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