Strawberries and Cream Chia Protein Oats
A creamy, nutrient-packed bowl of oats combined with strawberries and cream protein powder, chia seeds, and almond milk. Easy to prepare and perfectly balanced for a nourishing breakfast.
Prep
5 min
Cook
0 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
0 min
Total
10 min
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The ingredient amounts update automatically.
Equipment
Mixing bowl
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 4 steps complete
Next: Add gluten-free rolled oats
- 01
Add gluten-free rolled oats
Add gluten-free rolled oats, chia seeds, and strawberries and cream protein powder into a small bowl or jar, stirring until well combined.
Look for: well combined
Tap card to mark done - 02
Pour in unsweetened vanilla almond milk and…
Pour in unsweetened vanilla almond milk and 0.5 cup (120ml) of hot or boiling water, stirring thoroughly for 1 minute to break up any lumps of protein powder.
Allow: 1 minute
Tap card to mark done - 03
Let the mixture sit at room temperature…
Let the mixture sit at room temperature for 5 minutes, or cover and chill in the refrigerator for at least 20 minutes (or overnight), allowing the chia seeds and oats to thicken into a creamy consistency.
Allow: 5 minutes
Tap card to mark done - 04
Stir gently before serving cold or microwaving…
Stir gently before serving cold or microwaving for 30 seconds if preferred warm.
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.