Warm Cinnamon Berry Protein Oatmeal
A soothing, warm bowl of creamy rolled oats fluffy-whipped with egg whites and topped with berries and Greek yogurt. It provides gentle digestion and comforting nourishment for a quiet morning.
Prep
3 min
Cook
5 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Marla + Lila
Marla 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 HealthDigestive 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
5 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk
Time saver
You can store leftovers in a sealed container in the refrigerator for up to 2 days and reheat gently with a splash of warm water.
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 0
- 01
Combine 0
Combine 0.5 cup of rolled oats with 1 cup (240ml) of water in a small saucepan over medium heat.
Tap card to mark done - 02
Bring the mixture to a gentle simmer…
Bring the mixture 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 the heat to low
Reduce the heat to low, then slowly whisk in 2 egg whites continuously for 2 minutes to cook them fully into a creamy, fluffy texture.
Allow: 2 minutes
Tap card to mark done - 04
Remove the saucepan from the heat and…
Remove the saucepan from the heat and stir in 0.5 tsp of ground cinnamon.
Tap card to mark done - 05
Transfer the warm oatmeal to a bowl…
Transfer the warm oatmeal to a bowl and fold in 0.5 cup of blueberries.
Tap card to mark done - 06
Top with 0
Top with 0.25 cup of plain Greek yogurt and serve warm.
Ready when: everything is assembled and ready to enjoy
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