High-Protein Vanilla Peanut Butter Oatmeal
A warm, comforting bowl of instant oatmeal enriched with vanilla whey protein, creamy peanut butter, and crunchy raw walnuts.
Prep
2 min
Cook
2 min
Total
4 min
Makes
1 serving
Created together. Shared with you.
Made by Gianna + Lila
Gianna 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
2 min
Cook
2 min
Total
4 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Knife and cutting board
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
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Measure 1/2 cup of plain instant oatmeal…
- 01
Measure 1/2 cup of plain instant oatmeal…
Measure 1/2 cup of plain instant oatmeal into a microwave-safe cereal bowl.
Tap card to mark done - 02
Pour 1 cup (240ml) of water into…
Pour 1 cup (240ml) of water into the bowl and stir gently to submerge the oats.
Tap card to mark done - 03
Microwave on high power for 60 to…
Microwave on high power for 60 to 90 seconds, keeping an eye on the bowl so it does not boil over, until the oatmeal is hot and soft.
Look for: the oatmeal is hot and soft
Tap card to mark done - 04
Remove the bowl safely from the microwave…
Remove the bowl safely from the microwave and let it rest for 1 minute to cool slightly.
Allow: 1 minute
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Add 1 scoop (30g) of vanilla whey…
Add 1 scoop (30g) of vanilla whey protein powder and stir thoroughly using a fork or small whisk until fully dissolved and silky smooth without dry lumps.
Look for: fully dissolved and silky smooth without dry lumps
Tap card to mark done - 06
Swirl in 1 tbsp of peanut butter…
Swirl in 1 tbsp of peanut butter until warm and melted throughout the oats.
Look for: warm and melted throughout the oats
Tap card to mark done - 07
Chop 1 tbsp of raw walnuts and…
Chop 1 tbsp of raw walnuts and sprinkle them evenly over the top along with optional toppings if using.
Ready when: everything is assembled and ready to enjoy
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Serve immediately while warm
Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
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