High-Protein Whole-Grain Berry Waffles
Crisp and golden whole-grain waffles made with rolled oats, eggs, and plant protein powder, topped with fresh mixed berries. A nourishing, family-friendly breakfast that delivers steady morning energy.
Prep
10 min
Cook
5 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by BAM + Lila
BAM 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
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
5 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your waffle iron to medium-high heat (around 375°F / 190°C) and light g…
- 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 10 steps complete
Next: Preheat your waffle iron to medium-high heat…
- 01
Preheat your waffle iron to medium-high heat…
Preheat your waffle iron to medium-high heat (around 375°F / 190°C) and light grease with oil if required by manufacturer.
Tap card to mark done - 02
Place 0
Place 0.5 cups of rolled oats, 2 tbsp of whole-wheat flour, 1 tbsp of pea protein powder, 0.5 tsp of baking powder, and a pinch of cinnamon into a blender.
Tap card to mark done - 03
Blend on high speed for 15 seconds…
Blend on high speed for 15 seconds until oats turn into a fine flour.
Look for: oats turn into a fine flour
Tap card to mark done - 04
Add 1 large whole egg and 0
Add 1 large whole egg and 0.33 cups of whole milk into the blender.
Tap card to mark done - 05
Blend on medium speed for 20 seconds…
Blend on medium speed for 20 seconds until smooth batter forms with no dry clumps visible.
Look for: smooth batter forms with no dry clumps visible
Tap card to mark done - 06
Let the batter rest at room temperature…
Let the batter rest at room temperature for 5 minutes so oats can absorb liquid and thicken slightly.
Allow: 5 minutes
Tap card to mark done - 07
Pour the batter into the center of…
Pour the batter into the center of the preheated waffle iron.
Tap card to mark done - 08
Close the lid and cook for 4…
Close the lid and cook for 4 to 5 minutes, until steam stops rising and the waffle turns golden brown and crisp on the edges.
Look for: steam stops rising and the waffle turns golden brown and crisp on the edges
Tap card to mark done - 09
Remove the waffle carefully with a fork…
Remove the waffle carefully with a fork and place on a warm plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Top with 0
Top with 0.5 cups of fresh mixed berries and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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