High-Protein Egg White and Berry Hot Oatmeal
A creamy, whipped hot oatmeal boosted with egg whites and nonfat Greek yogurt, topped with juicy blueberries and warming cinnamon.
Prep
5 min
Cook
6 min
Total
11 min
Makes
1 serving
Created together. Shared with you.
Made by Jeannie + Lila
Jeannie 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
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
6 min
Total
11 min
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Equipment
Saucepan · Whisk
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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
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Ingredients
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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 the oats begin to soften and absorb liquid.
Look for: the oats begin to soften and absorb liquid
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Reduce heat to low and whisk in…
Reduce heat to low and whisk in 0.5 cup liquid egg whites vigorously and continuously to prevent scrambling.
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Cook for 2 to 3 minutes on…
Cook for 2 to 3 minutes on low heat, stirring constantly, until the oatmeal turns thick, fluffy, and opaque.
Look for: the oatmeal turns thick, fluffy, and opaque
Tap card to mark done - 05
Remove the saucepan from heat and fold…
Remove the saucepan from heat and fold in 0.5 cup plain nonfat greek yogurt, 1 tbsp chia seeds, and 0.5 tsp ground cinnamon until completely combined and smooth.
Look for: completely combined and smooth
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Spoon into a bowl and top with…
Spoon into a bowl and top with 0.5 cup blueberries before serving warm.
Ready when: everything is assembled and ready to enjoy
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