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Stack of three hormone-balancing chia oatmeal cups with peach slices and berries

Harvest Peach & Berry Chia Oatmeal Cups

These hormone-balancing Harvest Peach & Berry Chia Oatmeal Cups deliver sustained energy and mood support for busy women navigating perimenopause. Packed with omega-3s, fiber, and natural fruit sweetness, these make-ahead breakfast cups help blood sugar and combat morning energy crashes. Perfect for meal prep - bake once, enjoy all week!
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Prep Time 10 minutes
Course baking, Breakfast, hormone health, Snack
Cuisine American
Servings 12
Calories 145 kcal

Equipment

  • 1 mixing bowl
  • muffin baking tray
  • muffin cups or silicone muffin tray
  • whisk or fork

Ingredients
  

  • 1 large banana
  • 2 large eggs
  • 2 tbsp pure maple syrup
  • 1/4 cup milk higher protein like Fairlife or Joyya; use dairy-free as needed
  • 1 tbsp ground flaxseed
  • 1 cup rolled oats
  • 1/2 cup almond flour or oat flour/GF flour blend
  • 3 tbsp chia seeds
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1 medium peach pit removed and chopped
  • 1/2 cup berries of choice haskaps, blueberries, or raspberries work beautifully

Instructions
 

  • Prep: Preheat oven to 350°F (177°C). Prepare silicone muffin cups on a baking tray, or use a silicone muffin tray.
  • Mix wet ingredients: In a mixing bowl, mash the banana with the back of a fork until mostly smooth. Add eggs, maple syrup, and milk, whisking until well combined.
  • Add dry ingredients: Stir in ground flax, oats, almond flour, chia seeds, cinnamon, and baking powder until just combined. Gently fold in chopped peach and berries.
  • Bake: Scoop batter evenly into silicone cups, filling about 3/4 full. Bake for 12-15 minutes, until tops are golden and a toothpick comes out clean.
  • Cool & enjoy: Let cool completely before removing from cups. Store in refriger

Notes

Notes
  • Start gradually: If new to high-fiber foods, begin with smaller portions and increase gradually
  • Hydration matters: Research shows fiber requires adequate water to function properly – ensure you're well-hydrated throughout the day
  • Quality counts: Choose organic chia seeds and ground flaxseed for best results
  • Consistency is key: Enjoy regularly as part of your morning routine for 2-4 weeks to experience full benefits
Nutrition:
  • Calories: 145
  • Protein: 4g
  • Carbohydrates: 22g
  • Fiber: 4g
  • Healthy Fats: 6g
  • Omega-3s: 1,600mg (from chia seeds)
  • Magnesium: 45mg
Storage: Refrigerate up to 5 days, freeze up to 3 months