Kodiak Protein Oats with Sugar-Free Chocolate Spread
A high-protein breakfast using Kodiak oats topped with sugar-free chocolate hazelnut spread for a satisfying start. This meal provides sustained energy and muscle support through quality protein and complex carbohydrates.
Prep
5 min
Cook
2 min
Total
7 min
Makes about
1 serving
Created together. Shared with you.
Made by Samantha + Lila
Samantha 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
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
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
2 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 4 steps complete
Next: Combine the oats and water (or your…
- 01
Combine the oats and water (or your…
In a small saucepan or microwave-safe bowl, combine the oats and water (or your preferred milk alternative).
Tap card to mark done - 02
If using a stovetop
If using a stovetop, bring to a gentle boil, then reduce heat and simmer for about 5-7 minutes until the desired consistency is reached. If using a microwave, heat on high for 1-2 minutes, stirring halfway through.
Look for: the desired consistency is reached
Tap card to mark done - 03
Transfer the oats to a bowl
Once cooked, transfer the oats to a bowl.
Tap card to mark done - 04
Dollop the chocolate hazelnut spread over the…
Dollop the chocolate hazelnut spread over the warm oats and stir gently so it melts slightly.
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