Chocolate & raspberry high Protein Breakfast Bake
I created this recipe before I was due to travel on a plane as it can be a bit hit and miss when taking food like a chia pud through airport security (can be classed as a liquid). I had an early flight and still wanted a proper, healthy breakfast, which I knew I wouldn't be able to find in the airport or on the plane, and I’d end up picking all day otherwise!
Each portion provides around 30 g of protein and 8–10 g of fibre, along with slow-release carbohydrates, healthy fats, and polyphenols from cocoa and berries. This combination helps keep blood sugar stable, reduces mid-morning cravings, and supports sustained energy - key for hormone balance and appetite regulation, especially during perimenopause and menopause.
A high-protein breakfast like this helps moderate the rise in insulin and cortisol after eating, while supporting muscle maintenance, satiety, and metabolic health - all of which become increasingly important as oestrogen levels decline.
These bars are dense, nourishing, and portable - a smart on-the-go option for travel, busy mornings, or post-workout recovery.
Ingredients
Makes: 6 breakfasts (12 bars)
Portion: 2 bars ≈ 30 g protein, 8–10 g fibre, ~450 kcal
330 g ripe banana (≈ 3 medium, peeled and mashed)
180 g rolled oats
180 g *Form Chocolate Protein Powder (≈ 6 scoops) (I use 3 tbsp chocolate, 3 tbsp plain to reduce the sweetness)
6 tbsp chia seeds (≈ 60 g)
3 tbsp hemp seeds
3 tbsp pumpkin seeds
4 tbsp chopped nuts (any preferred)
3 tbsp cocoa powder
½ tsp sea salt
½ tsp cinnamon (optional)
3 tbsp nut butter or olive oil
150 milk / plant milk
100 g fresh or frozen raspberries (no need to defrost)
6–8 chopped dates or 3 tbsp raisins
*Alternative protein option:
Form is a plant -based protein powder, but you can use any you prefer. For plain whey or pea protein increase the raw cacao powder to 5 tbsp (25–30 g) and add 2 tbsp maple syrup or honey (or extra Medjool dates, chopped) to balance the flavour as premixed chocolate protein powders ususally contain a sweetener like stevia. Everything else stays the same.method
Preheat the oven to 180 °C (160 °C fan).
Line a 20 × 20 cm baking dish with parchment paper.
Mash the banana well using a fork or mixer until smooth.
Add all the remaining ingredients except the raspberries and mix thoroughly. If you’re not using a mixer, you’ll need to put in a bit of elbow grease - the mixture is quite thick.
Add the raspberries at the end and mix briefly - just a few seconds in the mixer - to distribute them without breaking them up too much. If mixing by hand, gently fold or lightly mash them in.
Press the mixture firmly into the prepared dish (about 2.5 cm / 1 in thick).
Bake for 25 minutes, or until the top feels set and slightly springy.
Cool completely before cutting into 12 bars ( x2 = 1 serving).
Keeps 4–5 days in the fridge or freezes up to 2 months.
Defrost overnight or warm briefly before serving.
Serving ideas
Lovely warm with Greek yoghurt and a few extra raspberries.
Drizzle with almond butter for extra richness.
Travels well if you need your breakfast on the go