Savory Spinach and Egg Protein Oats
A comforting, warm breakfast bowl of rolled oats cooked in vegetable broth with fresh baby spinach, whipped egg whites for protein, and topped with hemp seeds.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Van + Lila
Van 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Meal Prep: You can portion out dry rolled oats, hemp seeds, and spices in a small jar ahead of time for an even quicker morning routine.
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: Bring the vegetable broth to a gentle…
- 01
Bring the vegetable broth to a gentle…
In a small saucepan, bring the vegetable broth to a gentle simmer over medium heat.
Tap card to mark done - 02
Stir in the rolled oats and cook…
Stir in the rolled oats and cook for 3 minutes, stirring occasionally, until the oats begin to soften.
Look for: the oats begin to soften
Tap card to mark done - 03
Add the baby spinach to the saucepan
Add the baby spinach to the saucepan, stirring until it completely wilts and integrates into the oats.
Look for: it completely wilts and integrates into the oats
Tap card to mark done - 04
Turn the heat down to low
Turn the heat down to low. Slowly pour in the whisked egg white and the whole egg while stirring constantly. Continue to stir for 2 to 3 minutes until the eggs are fully cooked, creating a fluffy, creamy texture.
Look for: the eggs are fully cooked, creating a fluffy, creamy texture
Tap card to mark done - 05
Remove the saucepan from the heat
Remove the saucepan from the heat. Pour the savory oats into a breakfast bowl.
Tap card to mark done - 06
Top with hemp seeds and thinly sliced…
Top with hemp seeds and thinly sliced green onion before serving.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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