Warm Apple Cinnamon Baked Oats with Flaxseed
A comforting, gut-friendly breakfast featuring warm cinnamon-spiced apples, toasted walnuts, and ground flaxseed. High in protein, omega-3s, and soluble fiber to support steady morning energy.
Prep
8 min
Cook
22 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
8 min
Cook
22 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and lightly grease a small ramekin or oven-s…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and lightly grease a small ramekin or oven-safe baking dish.
Tap card to mark done - 02
Combine the rolled oat
In a medium mixing bowl, combine the rolled oat, vanilla whey protein powder, ground flaxseed, and ground cinnamon until evenly distributed.
Look for: evenly distributed
Tap card to mark done - 03
Pour in water or non-dairy milk and…
Pour in water or non-dairy milk and stir until a smooth batter forms.
Look for: a smooth batter forms
Tap card to mark done - 04
Chop the apple into small pieces and…
Chop the apple into small pieces and fold half of them directly into the oat mixture.
Tap card to mark done - 05
Transfer the batter into the prepared ramekin…
Transfer the batter into the prepared ramekin and top with the remaining chopped apple and chopped walnut.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake in the oven for 20 to…
Bake in the oven for 20 to 22 minutes, until the top is golden brown and a toothpick inserted in the center comes out clean.
Look for: the top is golden brown and a toothpick inserted in the center comes out clean
Tap card to mark done - 07
Allow the dish to cool for 3…
Allow the dish to cool for 3 to 5 minutes before serving directly from the ramekin.
Allow: 3 to 5 minutes
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