Almond Berry Protein Oatmeal Pancake
A fluffy, protein-packed pancake made with oats and egg whites, topped with creamy almond butter and fresh blueberries.
Prep
5 min
Cook
10 min
Total
15 min
Makes about
1 serving
Created together. Shared with you.
Made by Andrea + Lila
Andrea 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Large skillet · Whisk
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 5 steps complete
Next: Combine the oatmeal
- 01
Combine the oatmeal
In a blender, combine the oatmeal, egg whites, and the whole egg. Blend until smooth to create a batter.
Look for: smooth to create a batter
Tap card to mark done - 02
Heat a non-stick skillet over medium heat
Heat a non-stick skillet over medium heat. Pour the batter into the pan.
Tap card to mark done - 03
Cook for 3-4 minutes until bubbles form…
Cook for 3-4 minutes until bubbles form on the surface, then flip and cook for another 2 minutes until golden brown.
Look for: bubbles form on the surface, then flip and cook for another 2 minutes until golden brown
Tap card to mark done - 04
Transfer to a plate and spread the…
Transfer to a plate and spread the almond butter over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Garnish with fresh blueberries and serve warm
Garnish with fresh blueberries and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.