Protein-Boosted Cinnamon Berry Oats
Warm, creamy steel cut oats topped with satisfying cottage cheese, fresh blackberries, and crunchy seeds. It tastes like a comforting, rustic pudding while keeping you comfortably full for hours.
Prep
5 min
Cook
20 min
Total
27 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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 HealthSteadier 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
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
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
5 min
Cook
20 min
Total
27 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Knife and cutting board
Time saver
Prep Ahead: You can cook a larger batch of steel cut oats ahead of time and store them in the fridge. When reheating, add a splash of unsweetened almond milk or water to restore the creamy texture.
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 the steel cut oats
- 01
Combine the steel cut oats
Combine the steel cut oats, water, and ground cinnamon in a small saucepan over medium-high heat on your stovetop.
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Bring the mixture to a gentle boil
Bring the mixture to a gentle boil, then immediately reduce the heat to low. Cover with a lid and simmer for 20 minutes, stirring occasionally, until the oats are tender and most of the liquid is absorbed.
Look for: the oats are tender and most of the liquid is absorbed
Tap card to mark done - 03
Remove the pan from the heat
Remove the pan from the heat. Let the oats sit, covered, for 2 minutes to thicken further.
Allow: 2 minutes
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Stir in the protein powder and chia…
Stir in the protein powder and chia seeds, mixing thoroughly until the powder is fully dissolved and the mixture is smooth.
Look for: the powder is fully dissolved and the mixture is smooth
Tap card to mark done - 05
Transfer the cooked oat mixture to a…
Transfer the cooked oat mixture to a serving bowl.
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Top with the cottage cheese
Top with the cottage cheese, fresh blackberries, and pumpkin seeds before serving.
Ready when: everything is assembled and ready to enjoy
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