Baked Berry Seed Oat Protein Bar
A delicious, portable baked oat bar packed with protein, chia seeds, and walnuts to support steady morning energy and comfortable digestion.
Prep
10 min
Cook
25 min
Total
65 min
Makes
4 servings
Created together. Shared with you.
Made by Megan + Lila
Megan 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
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
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
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
10 min
Cook
25 min
Total
65 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and line an 8x8 inch (20x20cm) baking pan wi…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and line an 8x8 inch (20x20cm) baking pan with parchment paper.
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Whisk together the rolled oats
In a medium mixing bowl, whisk together the rolled oats, vanilla whey protein powder, ground flaxseed, chia seeds, chopped walnuts, baking powder, cinnamon, and sea salt until combined.
Look for: combined
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Whisk the egg
In a separate small bowl, whisk the egg, soy milk, melted coconut oil, and maple syrup together until smooth.
Look for: smooth
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Pour the wet mixture into the dry…
Pour the wet mixture into the dry ingredients and stir with a spatula until completely combined into a thick batter.
Look for: completely combined into a thick batter
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Fold in the fresh blueberries gently to…
Fold in the fresh blueberries gently to avoid crushing them.
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Transfer the batter to the prepared baking…
Transfer the batter to the prepared baking pan, spreading it evenly into an 8x8 inch (20x20cm) square and pressing lightly on top.
Ready when: everything is assembled and ready to enjoy
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Bake at 350°F (175°C) for 22 to…
Bake at 350°F (175°C) for 22 to 25 minutes, until the edges are golden brown and the center feels firm to the touch.
Look for: the edges are golden brown and the center feels firm to the touch
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Set the pan on a wire rack…
Set the pan on a wire rack and allow the baked square to cool completely for about 30 minutes before cutting into 4 equal bars (1 bar is 1 serving).
Allow: 30 minutes
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Enjoy 1 serving immediately
Enjoy 1 serving immediately, and store the remaining individual portions in an airtight container in the refrigerator for up to 5 days.
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