Firm Low Carb Apple Cinnamon Protein Oat Bake
An autumn-inspired meal-prep bake balanced with optimal egg whites and Greek yogurt so it sets into firm, sliceable portions. Packed with 30g of protein per serving and sweet apple pieces without added sugar.
Prep
10 min
Cook
35 min
Total
70 min
Makes
4 servings
Created together. Shared with you.
Made by Mendy + Lila
Mendy 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
10 min
Cook
35 min
Total
70 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and lightly coat 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 8 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 lightly coat an 8x8 inch (20x20cm) baking dish with non-stick spray.
Tap card to mark done - 02
Whisk together the liquid egg white
In a large mixing bowl, whisk together the liquid egg white, nonfat greek yogurt, and ground cinnamon until the mixture is uniform and completely smooth.
Look for: the mixture is uniform and completely smooth
Tap card to mark done - 03
Add the rolled oats
Add the rolled oats, ground flaxseed, and baking powder to the bowl, stirring thoroughly with a rubber spatula until the dry ingredients are fully hydrated by the yogurt blend.
Look for: the dry ingredients are fully hydrated by the yogurt blend
Tap card to mark done - 04
Gently fold in the finely diced red…
Gently fold in the finely diced red apple piece so the fruit is evenly distributed throughout the thick batter.
Tap card to mark done - 05
Transfer the mixture to your prepared baking…
Transfer the mixture to your prepared baking dish, using the spatula to press it firmly into an even, level layer across the bottom.
Tap card to mark done - 06
Place in the preheated oven and bake…
Place in the preheated oven and bake for 30 to 35 minutes, or until the center is set to the touch and the edges are lightly browned.
Look for: the center is set to the touch and the edges are lightly browned
Tap card to mark done - 07
Remove from the oven and set the…
Remove from the oven and set the dish on a wire rack to cool completely for at least 25 minutes; this resting period allows the protein matrix to fully firm up for easy, clean slicing.
Allow: 25 minutes
Tap card to mark done - 08
Slice into 4 equal meal-prep portions and…
Slice into 4 equal meal-prep portions and store in airtight containers in the refrigerator for up to 4 days.
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