High Protein Egg White and Greek Yogurt Oatmeal
Warm rolled oats cooked with whipped egg whites and topped with creamy Greek yogurt and sweet berries. A delicious, whole-food breakfast loaded with over 30 grams of protein without any protein powder.
Prep
3 min
Cook
7 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Lori + Lila
Lori 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
Digestive 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
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
7 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk
Time saver
For meal prep, cook the oats and egg whites ahead of time, store in the fridge, and add the fresh Greek yogurt, chia, and berries after reheating.
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 rolled oats, 0.75 cup unsweetened almond milk, 0.5 tsp cinnamon, and a pinch of salt in a small saucepan over medium heat.
Tap card to mark done - 02
Heat for 3 minutes until the liquid…
Heat for 3 minutes until the liquid begins to simmer gentle and oats start to soften.
Look for: the liquid begins to simmer gentle and oats start to soften
Tap card to mark done - 03
Lower the heat to medium-low and slowly…
Lower the heat to medium-low and slowly pour in 0.5 cup liquid egg whites, stirring vigorously and constantly with a whisk for 2 minutes so the egg whites blend seamlessly without scrambling.
Allow: 2 minutes
Tap card to mark done - 04
Cook for 2 to 3 additional minutes…
Cook for 2 to 3 additional minutes until the oatmeal thickens and becomes fluffy and voluminous.
Look for: the oatmeal thickens and becomes fluffy and voluminous
Tap card to mark done - 05
Remove the saucepan from the heat and…
Remove the saucepan from the heat and spoon the warm oatmeal into a serving bowl.
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Top with 0
Top with 0.5 cup plain nonfat Greek yogurt, 0.5 cup fresh blueberry, 1 tbsp chia seed, and drizzle with 1 tbsp maple syrup before serving.
Ready when: everything is assembled and ready to enjoy
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