Mixed Berry Baked Oats with Sourdough Toast
Warm, berry-studded baked protein oats paired with crisp toasted sourdough bread. A satisfying, protein-packed breakfast designed to keep morning energy steady.
Prep
5 min
Cook
20 min
Total
25 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 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
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
20 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Mixing bowl · Knife and cutting board
Time saver
If preparing in advance, bake the oats ahead of time and pop them in the oven to warm while toasting your sourdough.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and grease a small oven-safe ramekin or baki…
- 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 6 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 grease a small oven-safe ramekin or baking dish.
Tap card to mark done - 02
Combine the rolled oats
In a small bowl, combine the rolled oats, vanilla whey protein powder, mixed berries, sliced almonds, and 0.5 cup (120ml) of water, stirring until well mixed.
Look for: well mixed
Tap card to mark done - 03
Pour the oat mixture into the prepared…
Pour the oat mixture into the prepared baking dish and spread evenly.
Tap card to mark done - 04
Bake for 18 to 20 minutes until…
Bake for 18 to 20 minutes until the top is set and slightly golden.
Look for: the top is set and slightly golden
Tap card to mark done - 05
During the final 3 minutes of baking
During the final 3 minutes of baking, place the sourdough bread slice into a toaster and toast on medium-high until crisp and golden brown.
Look for: crisp and golden brown
Tap card to mark done - 06
Remove the oats from the oven
Remove the oats from the oven, let rest for 2 minutes to cool slightly, and serve warm alongside the toasted sourdough bread.
Allow: 2 minutes
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