Apple Cinnamon Fiber-Rich Baked Oats
A comforting batch-baked oat dish flavored with sweet apples, warm cinnamon, flaxseed, and psyllium husk. Protein-rich 2% Greek yogurt provides a satisfying structure without using protein powder.
Prep
15 min
Cook
35 min
Total
60 min
Makes
4 servings
Created together. Shared with you.
Made by Lindsay + Lila
Lindsay 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
35 min
Total
60 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl · Knife and cutting board
Time saver
Batch Prep: Store individual slices in sealed glass containers. Reheat in a microwave for 45 to 60 seconds for a quick morning breakfast.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and light grease an 8x8-inch (20x20cm) bakin…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and light grease an 8x8-inch (20x20cm) baking dish.
Tap card to mark done - 02
Core and chop the fresh apple into…
Core and chop the fresh apple into small 1/4-inch (0.6cm) bite-sized pieces.
Tap card to mark done - 03
Whisk together the egg
In a large mixing bowl, whisk together the egg, low-fat greek yogurt, and maple syrup until completely smooth.
Look for: completely smooth
Tap card to mark done - 04
Add the rolled oat
Add the rolled oat, ground flaxseed, psyllium husk, ground cinnamon, and baking powder to the bowl and stir with a spatula until fully combined.
Look for: fully combined
Tap card to mark done - 05
Fold the chopped apple gently into the…
Fold the chopped apple gently into the oat mixture.
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Pour the batter evenly into the prepared…
Pour the batter evenly into the prepared baking dish and smooth the top with your spatula.
Ready when: everything is assembled and ready to enjoy
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Bake in the center of the preheated…
Bake in the center of the preheated oven for 30 to 35 minutes, until the top is light golden brown and a toothpick inserted in the center comes out clean.
Look for: the top is light golden brown and a toothpick inserted in the center comes out clean
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Remove from the oven and set the…
Remove from the oven and set the dish on a wire rack to cool for at least 10 minutes before slicing into 4 equal portions.
Allow: 10 minutes
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Serve warm immediately
Serve warm immediately, or allow to cool completely before transferring individual portions to airtight storage containers in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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