Cinnamon Apple Protein Oats with Walnuts
Creamy, spiced oatmeal cooked with fluffy egg whites and topped with crisp apple, Greek yogurt, and crunchy walnuts. Ready in 10 minutes with 27g of protein to keep energy steady all morning.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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
5 min
Cook
5 min
Total
10 min
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The ingredient amounts update automatically.
Equipment
Saucepan · Whisk
Time saver
For meal prep, cook the oats and egg white base ahead of time and store in an airtight container for up to 3 days; add fresh fruit, yogurt, and nuts just before eating.
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 0
- 01
Combine 0
Combine 0.5 cup rolled oats and 1 cup water in a small saucepan over medium heat.
Tap card to mark done - 02
Bring to a gentle simmer for 3…
Bring to a gentle simmer for 3 minutes until oats begin to soften.
Look for: oats begin to soften
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Reduce heat to low and slowly whisk…
Reduce heat to low and slowly whisk in 0.5 cup liquid egg whites, stirring constantly for 2 minutes so the mixture becomes creamy and fluffy without clumping.
Allow: 2 minutes
Tap card to mark done - 04
Remove the saucepan from the heat and…
Remove the saucepan from the heat and stir in 0.5 tsp ground cinnamon and 1 tbsp chia seeds.
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Transfer the warm oatmeal to a serving…
Transfer the warm oatmeal to a serving bowl.
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Top with 0
Top with 0.25 cup plain greek yogurt, 0.5 medium diced apple, and 1 tbsp chopped walnuts before serving.
Ready when: everything is assembled and ready to enjoy
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