Baked Pumpkin Spice Protein Oats
Warm, cozy baked oats seasoned with fragrant pumpkin pie spice and loaded with protein and fiber. A nourishing, make-ahead breakfast that feels like cake.
Prep
5 min
Cook
25 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Leslie + Lila
Leslie 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
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
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
25 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Whisk · 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 light grease an individual oven-safe ram…
- 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 light grease an individual oven-safe ramekin or baking dish.
Tap card to mark done - 02
Whisk together the egg
In a medium mixing bowl, whisk together the egg, unsweetened almond milk, and canned pumpkin puree until smooth.
Look for: smooth
Tap card to mark done - 03
Add the rolled oats
Add the rolled oats, vanilla protein powder, chia seed, and pumpkin pie spice to the liquid mixture.
Tap card to mark done - 04
Stir all ingredients together with a spoon…
Stir all ingredients together with a spoon until completely combined into a thick, uniform batter.
Look for: completely combined into a thick, uniform batter
Tap card to mark done - 05
Pour the batter into the prepared baking…
Pour the batter into the prepared baking dish, smoothing the top with your spoon.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake in the oven at 350°F (175°C)…
Bake in the oven at 350°F (175°C) for 22 to 25 minutes, until the center is set and the top looks lightly golden.
Look for: the center is set and the top looks lightly golden
Tap card to mark done - 07
Remove from the oven and let cool…
Remove from the oven and let cool for 5 minutes before serving directly from the dish.
Allow: 5 minutes
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