Navigating menopause – or undergoing hormone therapy for breast cancer – often comes with symptoms like hot flashes, fatigue, and shifts in metabolism. However, what you choose to eat each day can help play a powerful role in supporting your body through these changes. That’s where these Menopausal Breakfast Bites come in: a simple, whole-food recipe intentionally designed to help people experiencing hormone fluctuations feel balanced, supported, and nourished.
Why These Ingredients?
This recipe brings together several foods known for their hormone-balancing and anti-inflammatory benefits:
Soy (tofu + soy milk)
Soy is rich in natural phytoestrogens called isoflavones. These plant compounds can support more balanced estrogen activity and may help reduce hot flashes and other menopausal symptoms. Soy is also linked with long-term breast health and improved outcomes for breast cancer survivors.
Ground Flaxseed
Flax is high in lignans, another type of phytoestrogen, as well as soluble fiber and plant-based omega-3 fats. Together, these nutrients help support healthy estrogen metabolism and digestive regularity.
Oats + Fruit
Oats provide slow-release carbohydrates and extra fiber, helping with energy, gut health, and blood sugar balance. Optional fruit add-ins offer antioxidants and natural sweetness.
Walnuts (optional, but recommended)
Walnuts provide healthy fats, magnesium, and additional plant compounds that support heart, brain, and metabolic health.
Each ingredient offers something unique, but together they create a nutrient-dense breakfast option that fits beautifully into a plant-forward, whole-food lifestyle – especially supportive during menopause and breast cancer treatment or recovery.
Menopausal Breakfast Bites Recipe
Whole food • Vegan • High-fiber • Gluten-free • Protein-rich
Makes 12–15 muffins
Ingredients - Dry:
1½ cups rolled oats (gluten-free)
½ cup ground flaxseed
½ cup walnuts
½ cup almond meal
1½ tsp baking powder
1 tsp cinnamon
¼ tsp salt
Ingredients - Wet
1 cup crumbled firm tofu
¼ cup unsweetened applesauce
⅓ cup maple syrup
½ cup soy milk (or other plant milk)
1 tsp apple cider vinegar
tsp vanilla extract
Optional Add-ins (choose up to ½ cup total)
Chopped pumpkin seeds (magnesium + zinc)
Dried tart cherries or chopped figs (antioxidants + natural sweetness)
Grated apple or carrot (extra fiber + phytonutrients)
Instructions
- Preheat oven to 350°F (175°C). Grease or line a muffin tin.
- Mix soy milk with apple cider vinegar and set aside to curdle.
- In a large bowl, mix oats, ground flax, almond meal, baking powder, cinnamon, and salt.
- In a blender or mixing bowl, blend or mash tofu with applesauce, maple syrup, vanilla, and the curdled soy milk until mostly smooth.
- Combine wet and dry ingredients and stir gently until just combined. Fold in any add-ins.
- Spoon batter into muffin cups and bake for 25–28 minutes, or until a toothpick comes out clean.
- Let cool fully for best texture. Store in the fridge for up to 5 days or freeze for longer storage.
Approximate Nutrition Per Muffin
Calories: ~170
Protein: ~6 g
Fiber: 4+ g
Flax: ~1 tbsp (6 g)
Healthy fats: ~6–8 g
Rich in: Isoflavones, Omega-3s, Magnesium, Phytoestrogens, B vitamins
Author: Damaris Hunger, Integrated Cancer Clinic Intern
Please note that the information provided in this blog post is for informational purposes only and should not be considered as medical advice. It is essential to consult with your healthcare provider or a qualified professional before making any healthcare decisions or taking any actions based on the information presented here.