Low Calorie Almond Butter Berry Protein Toast
A crisp slice of gluten-free toast topped with creamy vanilla protein almond spread, fresh blueberries, and hemp seeds. Reduced in calories while keeping protein high for a light, satisfying snack.
Prep
4 min
Cook
3 min
Total
7 min
Makes
1 serving
Created together. Shared with you.
Made by Natalie + Lila
Natalie 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
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
4 min
Cook
3 min
Total
7 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
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: Toast the gluten-free bread slice in a…
- 01
Toast the gluten-free bread slice in a…
Toast the gluten-free bread slice in a toaster until golden brown and firm, about 2 to 3 minutes.
Look for: golden brown and firm
Tap card to mark done - 02
Whisk together the vanilla plant protein powder
In a small bowl, whisk together the vanilla plant protein powder, almond butter, and unsweetened almond milk until smooth paste forms.
Look for: smooth paste forms
Tap card to mark done - 03
Spread the protein almond mixture evenly across…
Spread the protein almond mixture evenly across the warm toasted bread.
Tap card to mark done - 04
Scatter blueberries over the top and gently…
Scatter blueberries over the top and gently press them into the spread.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Finish by sprinkling hemp seeds over top…
Finish by sprinkling hemp seeds over top and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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