High Protein Greek Yogurt and Berry Oat Bowl
A delicious, no-cook breakfast bowl pairing protein-rich Greek yogurt and egg whites with high-fiber oats and berries.
Prep
5 min
Cook
3 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Ferrara + Lila
Ferrara 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
3 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
Prepare the cooked oats the night before and store in the refrigerator for an even faster morning routine.
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 7 steps complete
Next: Combine the rolled oats and water in…
- 01
Combine the rolled oats and water in…
Combine the rolled oats and water in a microwave-safe bowl.
Tap card to mark done - 02
Microwave on high for 90 seconds until…
Microwave on high for 90 seconds until the oats absorb the liquid and soften.
Look for: the oats absorb the liquid and soften
Tap card to mark done - 03
Whisk the liquid egg whites into the…
Whisk the liquid egg whites into the warm oatmeal vigorously until completely incorporated.
Look for: completely incorporated
Tap card to mark done - 04
Return the bowl to the microwave and…
Return the bowl to the microwave and heat on high for 45 seconds, stirring halfway through, until fully cooked and fluffy.
Look for: fully cooked and fluffy
Tap card to mark done - 05
Let the oatmeal cool for 2 to…
Let the oatmeal cool for 2 to 3 minutes until warm, not hot.
Look for: warm, not hot
Tap card to mark done - 06
Stir the nonfat Greek yogurt into the…
Stir the nonfat Greek yogurt into the oatmeal mixture until smooth and creamy.
Look for: smooth and creamy
Tap card to mark done - 07
Top with sliced strawberries and chia seeds…
Top with sliced strawberries and chia seeds before serving.
Ready when: everything is assembled and ready to enjoy
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