High Protein Strawberry Egg White Oatmeal
A warm, comforting oatmeal bowl boosted with whipped egg whites for a fluffy texture and 25 grams of protein, topped with sweet frozen strawberries. It is entirely gluten-free, dairy-free, and soy-free to support your digestive comfort.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Shoshana + Lila
Shoshana 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk · Mixing bowl
Time saver
You can prepare a larger batch of the dry oat and seed mixture ahead of time to make your mornings even faster.
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 gluten-free rolled oats
- 01
Combine the gluten-free rolled oats
In a small saucepan, combine the gluten-free rolled oats, water, ground flaxseed, and ground cinnamon. Place over medium heat.
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Bring the mixture to a gentle simmer
Bring the mixture to a gentle simmer. Cook for about 3 to 4 minutes, stirring frequently with a wooden spoon, until the oats are soft and have absorbed most of the liquid.
Look for: the oats are soft and have absorbed most of the liquid
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Whisk the egg whites in a small…
Whisk the egg whites in a small bowl until smooth. Reduce the saucepan heat to low. Slowing pour the egg whites into the oatmeal while whisking vigorously to incorporate them seamlessly.
Look for: smooth
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Continue to cook on low heat for…
Continue to cook on low heat for 2 to 3 minutes, stirring constantly. You will know it is done when the oatmeal becomes thick, creamy, and voluminous, with no visible liquid egg white remaining.
Allow: 2 to 3 minutes
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Remove the saucepan from the heat
Remove the saucepan from the heat. Fold in the thawed frozen strawberries, allowing their natural juices to swirl through the warm oats.
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Spoon the oatmeal into a serving bowl
Spoon the oatmeal into a serving bowl. Top with the raw pumpkin seeds for a satisfying crunch.
Ready when: everything is assembled and ready to enjoy
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