Warm Pumpkin Spice Chia Protein Oatmeal
A cozy, high-protein warm porridge made with canned pumpkin, gluten-free oats, and vanilla protein powder. Naturally sweetened and topped with crunchy seeds and fresh berries for a quick, comforting breakfast.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk
Time saver
Make-ahead: Prepare the night before without heating and soak cold as an overnight chia-oat bowl, then warm in the microwave for 60 seconds in the morning.
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 rolled oats
- 01
Combine rolled oats
In a small saucepan over medium heat (around 325°F or 160°C), combine rolled oats, canned pumpkin puree, chia seeds, ground cinnamon, pumpkin pie spice, and unsweetened almond milk.
Tap card to mark done - 02
Stir continuously with a wooden spoon for…
Stir continuously with a wooden spoon for 3 to 4 minutes until the mixture begins to simmer and thickens into a warm porridge consistency.
Look for: the mixture begins to simmer and thickens into a warm porridge consistency
Tap card to mark done - 03
Remove the saucepan from the heat and…
Remove the saucepan from the heat and allow the porridge to cool for 1 minute.
Allow: 1 minute
Tap card to mark done - 04
Whisk in the vanilla protein powder rapidly…
Whisk in the vanilla protein powder rapidly until smooth and completely integrated. If the porridge is too thick, stir in an additional tablespoon of almond milk.
Look for: smooth and completely integrated
Tap card to mark done - 05
Transfer the warm pumpkin porridge into a…
Transfer the warm pumpkin porridge into a breakfast bowl.
Tap card to mark done - 06
Top with pumpkin seeds and fresh blueberries…
Top with pumpkin seeds and fresh blueberries before serving.
Ready when: everything is assembled and ready to enjoy
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