Cinnamon Banana Walnut Protein Oatmeal
A warm 2-minute bowl of quick oats stirred with plant-based protein powder, topped with ripe banana slices and crunchy walnuts. It offers a cozy, high-protein breakfast without any dairy.
Prep
1 min
Cook
1 min
Total
2 min
Makes
1 serving
Created together. Shared with you.
Made by Missy + Lila
Missy 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
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
1 min
Cook
1 min
Total
2 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Store extra chopped walnuts in an airtight container for ultra-fast morning assembly.
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 5 steps complete
Next: Combine the quick oat
- 01
Combine the quick oat
Combine the quick oat, ground cinnamon, and water (or dairy-free milk) in a microwave-safe bowl.
Tap card to mark done - 02
Microwave on HIGH for 60 to 90…
Microwave on HIGH for 60 to 90 seconds until the oats absorb the liquid and puff up slightly.
Look for: the oats absorb the liquid and puff up slightly
Tap card to mark done - 03
Remove the bowl carefully and stir in…
Remove the bowl carefully and stir in the plant-based protein powder until completely smooth and creamy. If the mixture is too thick, add a splash of warm water.
Look for: completely smooth and creamy
Tap card to mark done - 04
Slice the banana evenly across the top
Slice the banana evenly across the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Sprinkle chopped walnut over the banana slices…
Sprinkle chopped walnut over the banana slices and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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