Cinnamon Banana Walnut Protein Oatmeal
A cozy, warm bowl of rolled oats infused with plant-based protein, warm cinnamon, sliced banana, and crunchy walnuts. It comes together in just minutes for a deeply satisfying, dairy-free morning meal.
Prep
2 min
Cook
5 min
Total
7 min
Makes
1 serving
Created together. Shared with you.
Made by Missy + Lila
Missy 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
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
2 min
Cook
5 min
Total
7 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 5 steps complete
Next: Combine 0
- 01
Combine 0
In a small saucepan over medium heat, combine 0.5 cup rolled oats and 1 cup water. Bring to a gentle simmer for 3 to 5 minutes until the oats absorb most of the liquid and become tender.
Look for: the oats absorb most of the liquid and become tender
Tap card to mark done - 02
Remove the saucepan from the heat
Remove the saucepan from the heat. Instantly stir in 1 scoop vanilla plant protein powder and 0.5 tsp ground cinnamon until completely smooth and creamy.
Look for: completely smooth and creamy
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Transfer the cooked oatmeal to a serving…
Transfer the cooked oatmeal to a serving bowl.
Tap card to mark done - 04
Top the oatmeal evenly with 0
Top the oatmeal evenly with 0.5 medium banana sliced into coins and 2 tbsp chopped walnut.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Serve immediately while warm
Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
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