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Sweets & Snacks

Healthy Pumpkin Oatmeal Cookies (with Chocolate Chips)

October 25, 2023
Jump to Recipe·Print Recipe

These easy pumpkin oatmeal cookies are a healthy treat! You need just 20 minutes to get those fall pumpkin spice vibes! These vegan and gluten-free pumpkin cookies are also perfect for when you want a treat but don’t have a lot of time to bake.

Five pumpkin oatmeal cookies arranged on a small cookie grate over a white linen napkin.
Easy and healthy pumpkin oatmeal cookies

Pumpkin Oatmeal Ingredients and Substitutions

These pumpkin spice oatmeal cookies are packed with healthy ingredients. Here is what you need to make this easy fall treat:

  • Rolled oats – These are typical oats you would use for oatmeal which are flat. Choose certified gluten-free oats to make this recipe gluten-free.
  • Flax egg – This recipe uses a flax egg instead of a real egg. To make a flax egg, add 1 tablespoon of ground flaxseed to a small bowl, and add 3 tablespoons of room temperature water. Stir and let sit for 10 minutes.
  • Pumpkin puree – For real pumpkin flavor and a nutrition boost! Pumpkin is rich in vitamins and helps keep these as low calorie pumpkin oatmeal cookies. If you want to use what’s left in the can try my pumpkin spice overnight oats.
  • Almond butter – Almond butter has a nice neutral flavor, but you could also use cashew butter.
  • Pumpkin spice – This is what give the recipe the flavor. You can purchase pumpkin spice mix at the market or make your own (see FAQ for recipe).
  • Cinnamon – Yes pumpkin pie spice has cinnamon but I like to add a bit more for extra flavor.
  • Vanilla – Use pure vanilla extract, not vanilla flavoring.
  • Maple syrup – I like using maple syrup as a sweetener because it has a lower glycemic index. Maple flavor lends itself to fall and complements the pumpkin spice.
  • Dark chocolate chips – My favorite variety is Enjoy Life which is allergen free.
  • Salt – I wanted to call out salt because a little bit of salt in the recipe (and a sprinkle after) really brings out the sweetness of the cookie.
Ingredients for healthy pumpkin oatmeal cookies including pumpkin puree, dark chocolate chips, whole oats, almond butter, banana and flaxseed.
Ingredients include pumpkin puree, vanilla, pumpkin spice, dark chocolate chips, gluten-free oats, almond butter, ripe banana and a flax egg

How to Make This Recipe

This recipe couldn’t be easier to put together! For those of you who want a healthy fall treat but don’t have a lot of time, this is the recipe for you. You’ll have a pumpkin spice cookie in less than 25 minutes!

Step 1: Prep the flax egg by mixing 1 tablespoon of ground flaxseed with warm water.

Step 2: Line a cookie sheet with parchment paper. Pre-heat the oven to 400 degrees Fahrenheit.

Step 3: In a large mixing bowl combine the pumpkin pureé, almond butter, flax egg, pumpkin pie spice, cinnamon, maple syrup,, vanilla and salt. Stir well to combine.

Step 4: Add the oats to the bowl and stir to combine.

Step 4: Add the chocolate chips.

Step 6: Using a cookie scoop or large tablespoon, scoop the pumpkin spice cookie batter onto the pan. This should make about 6 large cookies. Batter may be a little sticky and wet. That’s okay.

Step 7: With a fork, flatten the cookie making cross-hash marks.

Step 8: Bake for 12 minutes and enjoy! (see photo below)

Flatten batter with a fork before baking
Bake for 12 minutes at 400 degrees F

Healthy Pumpkin Oatmeal Cookie Variations

Here are a few recommended ingredient substitutions:

  • Substitute the chocolate with walnuts, pecans, raisins or dried cherries.
  • Replace the almond butter with cashew butter.
  • Also you can try another type of squash. Baked butternut squash would work well too.

Storage

  • Store. Store leftovers in an airtight container lined with paper towels at room temperature for up to 1 week.
  • To Freeze. Place cookies in an airtight freezer-safe storage container and freeze for up to 3 months. Thaw overnight in the refrigerator.

Frequently Asked Questions

What is pumpkin pie spice?

Pumpkin pie spice is a blend of 4-5 spices. You can buy pumpkin pie spice at the market or easily make it at home with:
– 3 tablespoons ground cinnamon
– 2 teaspoons ground ginger
– 1 1/2 teaspoons ground nutmeg
– 1 teaspoon ground cloves
– 1 teaspoon ground allspice
– 1/8 teaspoon pepper

Is pumpkin puree the same as pumpkin pie filling?

Pumpkin puree is NOT the same as pumpkin pie filling. Pumpkin pie filling has added sugar and spices. Pumpkin puree is only pure pumpkin.

Can I substitute the flax egg with an actual egg?

I have not tested this recipe using a real egg so would not recommend replacing the recipe with a real egg.

Close up of a healthy pumpkin oatmeal cookie with a small bite taken out of it.
Sprinkle cookies with a dash of sea salt to bring out the sweetness

Additional Recipes You May Like

  • Pumpkin Spice Overnight Oats
  • Healthy Vegan Pumpkin Spice Bread
  • Banana Oatmeal Breakfast Cookie
  • Oat Flour Chocolate Chip Cookies
  • Healthy Cookie Dough Balls
Print

Healthy Pumpkin Oatmeal Cookie

Print Recipe

These easy vegan pumpkin oatmeal cookies are a healthy treat! You need just 20 minutes to get those fall pumpkin spice vibes! These cookies are also vegan and gluten-free. This recipe is perfect for when you want a treat but don’t have a lot of time to bake. 

  • Author: Jeannine
  • Prep Time: 7 minutes
  • Cook Time: 12 minutes
  • Total Time: 19 minutes
  • Yield: 6 cookies
  • Category: Treats
  • Method: Baking
  • Cuisine: N/A
  • Diet: Vegan

Ingredients

Scale
  • 1 tablespoon flaxseed
  • 3 tablespoons water
  • 1 overripe banana
  • 1/4 cup almond butter
  • 1/2 cup pumpkin puree
  • 1 tablespoon maple syrup 
  • 1 teaspoon vanilla extract
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon 
  • 1/4 teaspoon sea salt
  • 1 cup gluten-free rolled oats
  • 1/3 cup dark chocolate chips 

Instructions

1. Prep the flax egg by mixing 1 tablespoon of ground flaxseed with warm water. 

2. Pre-heat the oven to 400 degrees Fahrenheit.Line a cookie sheet with parchment paper.

3. In a large mixing bowl combine the pumpkin puree, banana, almond butter, flax egg, pumpkin pie spice, cinnamon, maple syrup,, vanilla and salt. Stir well to combine. 

4. Add the oats to the bowl and stir to combine. Add the chocolate chips.

5. Using a cookie scoop or large tablespoon, scoop the pumpkin spice cookie batter onto the pan. This should make about 6 large cookies. Batter may be a little sticky and wet. That’s okay.

6. With a fork, flatten the cookie making cross-hash marks. 

7. Bake for 12 minutes. Remove from oven and let cool for 10 minutes. Enjoy! 

Nutrition

  • Serving Size: 1 cookie
  • Calories: 171
  • Sugar: 6g
  • Fat: 10g
  • Saturated Fat: 2.5g
  • Carbohydrates: 19g
  • Fiber: 5g
  • Protein: 5g

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Hi, I’m Jeannine
Hi, I’m Jeannine

Hi, I’m Jeannine

I'm a certified health and wellness coach with a passion for cooking and photographing beautiful, colorful, healthy food. I provide healthy plant-forward recipe inspiration for those who want to look and feel their healthiest from the inside out. I'm so glad you stopped by!

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Raise your hand if you've Googled "hormone imbalance" and ended up in a spiral of supplements, seed cycling forums, and conflicting advice 🙋‍♀️

I see you. And I want to offer you a reframe.
Your hormones are not the problem. They are messengers — and right now, they're delivering a message you haven't fully heard yet.

Estrogen, progesterone, cortisol, insulin — they respond. To your food. Your sleep. Your stress levels. Your relationship with rest. The environment you're living in daily is the direct input your hormonal system is working from. And while yes, in perimenopause your hormones shift, we have the power over how intensely we the feel those shifts. 

So before you spend another dollar on a protocol, ask yourself the honest questions on slide 4.

Because in my experience working with women, the answer is almost never "you need more supplements." It's usually:
→ You're not eating enough → Your blood sugar is on a rollercoaster → You're running on 6 hours of sleep and calling it fine → Your body is in a low-grade stress response it can't get out of

None of that is your fault. But it is within your power to change.
Your body is not broken. It is brilliant. It's doing exactly what it was designed to do with what it's been given.
Give it something different, and watch what happens. 

Save this post for the next time you're tempted to buy another supplement before doing the basics first. 

#perimenopause #hormonehealth #guthealth #inflammation #nutrition
Raise your hand if you've Googled "hormone imbalance" and ended up in a spiral of supplements, seed cycling forums, and conflicting advice 🙋‍♀️

I see you. And I want to offer you a reframe.
Your hormones are not the problem. They are messengers — and right now, they're delivering a message you haven't fully heard yet.

Estrogen, progesterone, cortisol, insulin — they respond. To your food. Your sleep. Your stress levels. Your relationship with rest. The environment you're living in daily is the direct input your hormonal system is working from. And while yes, in perimenopause your hormones shift, we have the power over how intensely we the feel those shifts. 

So before you spend another dollar on a protocol, ask yourself the honest questions on slide 4.

Because in my experience working with women, the answer is almost never "you need more supplements." It's usually:
→ You're not eating enough → Your blood sugar is on a rollercoaster → You're running on 6 hours of sleep and calling it fine → Your body is in a low-grade stress response it can't get out of

None of that is your fault. But it is within your power to change.
Your body is not broken. It is brilliant. It's doing exactly what it was designed to do with what it's been given.
Give it something different, and watch what happens. 

Save this post for the next time you're tempted to buy another supplement before doing the basics first. 

#perimenopause #hormonehealth #guthealth #inflammation #nutrition
Raise your hand if you've Googled "hormone imbalance" and ended up in a spiral of supplements, seed cycling forums, and conflicting advice 🙋‍♀️

I see you. And I want to offer you a reframe.
Your hormones are not the problem. They are messengers — and right now, they're delivering a message you haven't fully heard yet.

Estrogen, progesterone, cortisol, insulin — they respond. To your food. Your sleep. Your stress levels. Your relationship with rest. The environment you're living in daily is the direct input your hormonal system is working from. And while yes, in perimenopause your hormones shift, we have the power over how intensely we the feel those shifts. 

So before you spend another dollar on a protocol, ask yourself the honest questions on slide 4.

Because in my experience working with women, the answer is almost never "you need more supplements." It's usually:
→ You're not eating enough → Your blood sugar is on a rollercoaster → You're running on 6 hours of sleep and calling it fine → Your body is in a low-grade stress response it can't get out of

None of that is your fault. But it is within your power to change.
Your body is not broken. It is brilliant. It's doing exactly what it was designed to do with what it's been given.
Give it something different, and watch what happens. 

Save this post for the next time you're tempted to buy another supplement before doing the basics first. 

#perimenopause #hormonehealth #guthealth #inflammation #nutrition
Raise your hand if you've Googled "hormone imbalance" and ended up in a spiral of supplements, seed cycling forums, and conflicting advice 🙋‍♀️

I see you. And I want to offer you a reframe.
Your hormones are not the problem. They are messengers — and right now, they're delivering a message you haven't fully heard yet.

Estrogen, progesterone, cortisol, insulin — they respond. To your food. Your sleep. Your stress levels. Your relationship with rest. The environment you're living in daily is the direct input your hormonal system is working from. And while yes, in perimenopause your hormones shift, we have the power over how intensely we the feel those shifts. 

So before you spend another dollar on a protocol, ask yourself the honest questions on slide 4.

Because in my experience working with women, the answer is almost never "you need more supplements." It's usually:
→ You're not eating enough → Your blood sugar is on a rollercoaster → You're running on 6 hours of sleep and calling it fine → Your body is in a low-grade stress response it can't get out of

None of that is your fault. But it is within your power to change.
Your body is not broken. It is brilliant. It's doing exactly what it was designed to do with what it's been given.
Give it something different, and watch what happens. 

Save this post for the next time you're tempted to buy another supplement before doing the basics first. 

#perimenopause #hormonehealth #guthealth #inflammation #nutrition
Raise your hand if you've Googled "hormone imbalance" and ended up in a spiral of supplements, seed cycling forums, and conflicting advice 🙋‍♀️

I see you. And I want to offer you a reframe.
Your hormones are not the problem. They are messengers — and right now, they're delivering a message you haven't fully heard yet.

Estrogen, progesterone, cortisol, insulin — they respond. To your food. Your sleep. Your stress levels. Your relationship with rest. The environment you're living in daily is the direct input your hormonal system is working from. And while yes, in perimenopause your hormones shift, we have the power over how intensely we the feel those shifts. 

So before you spend another dollar on a protocol, ask yourself the honest questions on slide 4.

Because in my experience working with women, the answer is almost never "you need more supplements." It's usually:
→ You're not eating enough → Your blood sugar is on a rollercoaster → You're running on 6 hours of sleep and calling it fine → Your body is in a low-grade stress response it can't get out of

None of that is your fault. But it is within your power to change.
Your body is not broken. It is brilliant. It's doing exactly what it was designed to do with what it's been given.
Give it something different, and watch what happens. 

Save this post for the next time you're tempted to buy another supplement before doing the basics first. 

#perimenopause #hormonehealth #guthealth #inflammation #nutrition
Raise your hand if you've Googled "hormone imbalance" and ended up in a spiral of supplements, seed cycling forums, and conflicting advice 🙋‍♀️

I see you. And I want to offer you a reframe.
Your hormones are not the problem. They are messengers — and right now, they're delivering a message you haven't fully heard yet.

Estrogen, progesterone, cortisol, insulin — they respond. To your food. Your sleep. Your stress levels. Your relationship with rest. The environment you're living in daily is the direct input your hormonal system is working from. And while yes, in perimenopause your hormones shift, we have the power over how intensely we the feel those shifts. 

So before you spend another dollar on a protocol, ask yourself the honest questions on slide 4.

Because in my experience working with women, the answer is almost never "you need more supplements." It's usually:
→ You're not eating enough → Your blood sugar is on a rollercoaster → You're running on 6 hours of sleep and calling it fine → Your body is in a low-grade stress response it can't get out of

None of that is your fault. But it is within your power to change.
Your body is not broken. It is brilliant. It's doing exactly what it was designed to do with what it's been given.
Give it something different, and watch what happens. 

Save this post for the next time you're tempted to buy another supplement before doing the basics first. 

#perimenopause #hormonehealth #guthealth #inflammation #nutrition
eatbeautifullynutrition
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Raise your hand if you've Googled "hormone imbalance" and ended up in a spiral of supplements, seed cycling forums, and conflicting advice 🙋‍♀️ I see you. And I want to offer you a reframe. Your hormones are not the problem. They are messengers — and right now, they're delivering a message you haven't fully heard yet. Estrogen, progesterone, cortisol, insulin — they respond. To your food. Your sleep. Your stress levels. Your relationship with rest. The environment you're living in daily is the direct input your hormonal system is working from. And while yes, in perimenopause your hormones shift, we have the power over how intensely we the feel those shifts. So before you spend another dollar on a protocol, ask yourself the honest questions on slide 4. Because in my experience working with women, the answer is almost never "you need more supplements." It's usually: → You're not eating enough → Your blood sugar is on a rollercoaster → You're running on 6 hours of sleep and calling it fine → Your body is in a low-grade stress response it can't get out of None of that is your fault. But it is within your power to change. Your body is not broken. It is brilliant. It's doing exactly what it was designed to do with what it's been given. Give it something different, and watch what happens. Save this post for the next time you're tempted to buy another supplement before doing the basics first. #perimenopause #hormonehealth #guthealth #inflammation #nutrition
1 week ago
View on Instagram |
1/5
You don’t need one perfect nutrition plan.
You need a simple system that works in your real life.

Because the truth is — your needs change depending on your season.
We all have different goals and different seasons - busy week, hormone shifts, fitness goals, gut reset, starting from the beginning...

I meet clients where they are and together we build mini systems they can lean on.

Small, repeatable habits that support your body again and again.

Inside this post you’ll find gentle nutrition frameworks for:
-when you’re just starting
- when hormones feel off
- when life is chaotic
- when fat loss or strength is the goal
- when gut health needs extra support
These aren’t rigid rules — they’re anchors.
Ways to nourish your body consistently through your 40s, 50s and beyond.
Aging beautifully isn’t about doing everything perfectly - it’s about doing a few things consistently. 

Follow @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #fitmom #guthealth
You don’t need one perfect nutrition plan.
You need a simple system that works in your real life.

Because the truth is — your needs change depending on your season.
We all have different goals and different seasons - busy week, hormone shifts, fitness goals, gut reset, starting from the beginning...

I meet clients where they are and together we build mini systems they can lean on.

Small, repeatable habits that support your body again and again.

Inside this post you’ll find gentle nutrition frameworks for:
-when you’re just starting
- when hormones feel off
- when life is chaotic
- when fat loss or strength is the goal
- when gut health needs extra support
These aren’t rigid rules — they’re anchors.
Ways to nourish your body consistently through your 40s, 50s and beyond.
Aging beautifully isn’t about doing everything perfectly - it’s about doing a few things consistently. 

Follow @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #fitmom #guthealth
You don’t need one perfect nutrition plan.
You need a simple system that works in your real life.

Because the truth is — your needs change depending on your season.
We all have different goals and different seasons - busy week, hormone shifts, fitness goals, gut reset, starting from the beginning...

I meet clients where they are and together we build mini systems they can lean on.

Small, repeatable habits that support your body again and again.

Inside this post you’ll find gentle nutrition frameworks for:
-when you’re just starting
- when hormones feel off
- when life is chaotic
- when fat loss or strength is the goal
- when gut health needs extra support
These aren’t rigid rules — they’re anchors.
Ways to nourish your body consistently through your 40s, 50s and beyond.
Aging beautifully isn’t about doing everything perfectly - it’s about doing a few things consistently. 

Follow @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #fitmom #guthealth
You don’t need one perfect nutrition plan.
You need a simple system that works in your real life.

Because the truth is — your needs change depending on your season.
We all have different goals and different seasons - busy week, hormone shifts, fitness goals, gut reset, starting from the beginning...

I meet clients where they are and together we build mini systems they can lean on.

Small, repeatable habits that support your body again and again.

Inside this post you’ll find gentle nutrition frameworks for:
-when you’re just starting
- when hormones feel off
- when life is chaotic
- when fat loss or strength is the goal
- when gut health needs extra support
These aren’t rigid rules — they’re anchors.
Ways to nourish your body consistently through your 40s, 50s and beyond.
Aging beautifully isn’t about doing everything perfectly - it’s about doing a few things consistently. 

Follow @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #fitmom #guthealth
You don’t need one perfect nutrition plan.
You need a simple system that works in your real life.

Because the truth is — your needs change depending on your season.
We all have different goals and different seasons - busy week, hormone shifts, fitness goals, gut reset, starting from the beginning...

I meet clients where they are and together we build mini systems they can lean on.

Small, repeatable habits that support your body again and again.

Inside this post you’ll find gentle nutrition frameworks for:
-when you’re just starting
- when hormones feel off
- when life is chaotic
- when fat loss or strength is the goal
- when gut health needs extra support
These aren’t rigid rules — they’re anchors.
Ways to nourish your body consistently through your 40s, 50s and beyond.
Aging beautifully isn’t about doing everything perfectly - it’s about doing a few things consistently. 

Follow @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #fitmom #guthealth
You don’t need one perfect nutrition plan.
You need a simple system that works in your real life.

Because the truth is — your needs change depending on your season.
We all have different goals and different seasons - busy week, hormone shifts, fitness goals, gut reset, starting from the beginning...

I meet clients where they are and together we build mini systems they can lean on.

Small, repeatable habits that support your body again and again.

Inside this post you’ll find gentle nutrition frameworks for:
-when you’re just starting
- when hormones feel off
- when life is chaotic
- when fat loss or strength is the goal
- when gut health needs extra support
These aren’t rigid rules — they’re anchors.
Ways to nourish your body consistently through your 40s, 50s and beyond.
Aging beautifully isn’t about doing everything perfectly - it’s about doing a few things consistently. 

Follow @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #fitmom #guthealth
You don’t need one perfect nutrition plan.
You need a simple system that works in your real life.

Because the truth is — your needs change depending on your season.
We all have different goals and different seasons - busy week, hormone shifts, fitness goals, gut reset, starting from the beginning...

I meet clients where they are and together we build mini systems they can lean on.

Small, repeatable habits that support your body again and again.

Inside this post you’ll find gentle nutrition frameworks for:
-when you’re just starting
- when hormones feel off
- when life is chaotic
- when fat loss or strength is the goal
- when gut health needs extra support
These aren’t rigid rules — they’re anchors.
Ways to nourish your body consistently through your 40s, 50s and beyond.
Aging beautifully isn’t about doing everything perfectly - it’s about doing a few things consistently. 

Follow @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #fitmom #guthealth
eatbeautifullynutrition
eatbeautifullynutrition
•
Follow
You don’t need one perfect nutrition plan.
You need a simple system that works in your real life. Because the truth is — your needs change depending on your season.
We all have different goals and different seasons - busy week, hormone shifts, fitness goals, gut reset, starting from the beginning... I meet clients where they are and together we build mini systems they can lean on. 
Small, repeatable habits that support your body again and again. Inside this post you’ll find gentle nutrition frameworks for: -when you’re just starting
- when hormones feel off - when life is chaotic - when fat loss or strength is the goal - when gut health needs extra support These aren’t rigid rules — they’re anchors.
Ways to nourish your body consistently through your 40s, 50s and beyond. Aging beautifully isn’t about doing everything perfectly - it’s about doing a few things consistently. Follow @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. #womenshealth #nutritionist #inflammation #fitmom #guthealth
2 weeks ago
View on Instagram |
2/5
While I’ve always been active, in 2026 I’m getting serious about building a measurable amount of skeletal muscle. This is because as we  move through perimenopause and we lose estrogen, our muscle mass decreases and we become more insulin resistant (which means our cells don’t respond well to insulin so our body needs to make more insulin and blood sugar levels can start to rise – increasing the risk of heart issues, diabetes and increasing weight gain).
 
Right now women are once again being flooded with messages and images about being skinny. But being strong now helps prevent frailty, fractures and loss of independence (also, that “toned body” you may want – that’s the result of building muscle).
 
I’m working to increase my muscle mass for both my current self and future self. I want to stay strong, mobile and independent. I don’t want to be the 1 in 3 people who develop pre-diabetes. I also don’t want to develop osteoporosis.
 
Muscle is protective, muscle is metabolic and muscle is longevity. If you are sick of the narrative that getting older means decline then building strength needs to be part of your “pro-aging plan” 😊  I hope by sharing the ups and downs of my journey I can show others that weights aren’t scary, muscle isn’t “bulky” and its never too late. 

Follow for real, foundational wellness for women 40+ who want to age differently — and focus on what actually moves the needle.
#perimenopause #fitmom #guthealth #inflammation #healthyrecipes
eatbeautifullynutrition
eatbeautifullynutrition
•
Follow
While I’ve always been active, in 2026 I’m getting serious about building a measurable amount of skeletal muscle. This is because as we move through perimenopause and we lose estrogen, our muscle mass decreases and we become more insulin resistant (which means our cells don’t respond well to insulin so our body needs to make more insulin and blood sugar levels can start to rise – increasing the risk of heart issues, diabetes and increasing weight gain). Right now women are once again being flooded with messages and images about being skinny. But being strong now helps prevent frailty, fractures and loss of independence (also, that “toned body” you may want – that’s the result of building muscle). I’m working to increase my muscle mass for both my current self and future self. I want to stay strong, mobile and independent. I don’t want to be the 1 in 3 people who develop pre-diabetes. I also don’t want to develop osteoporosis. Muscle is protective, muscle is metabolic and muscle is longevity. If you are sick of the narrative that getting older means decline then building strength needs to be part of your “pro-aging plan” 😊 I hope by sharing the ups and downs of my journey I can show others that weights aren’t scary, muscle isn’t “bulky” and its never too late. Follow for real, foundational wellness for women 40+ who want to age differently — and focus on what actually moves the needle. #perimenopause #fitmom #guthealth #inflammation #healthyrecipes
2 weeks ago
View on Instagram |
3/5
SAVE for anti-inflammatory meal inspiration and comment MENU and I will send you a link to these asian and mediterranean-inspired dishes.

Classic minestrone soup - perfect for meal prep
Teriyaki shrimp - you can make this in under 20 minutes. This is my go to dish when I'm making a quick meal for myself.
Sheet pan salmon and vegetables - a one pan meal for easy clean-up.
Egg roll in a bowl - fan favorite and another quick weeknight meal.
Moroccan spiced beef and chickpeas - If you like spices and are tired of the same boring flavors, try this!

If you are looking to eat better and feel better FOLLOW @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #perimenopause #guthealth
SAVE for anti-inflammatory meal inspiration and comment MENU and I will send you a link to these asian and mediterranean-inspired dishes.

Classic minestrone soup - perfect for meal prep
Teriyaki shrimp - you can make this in under 20 minutes. This is my go to dish when I'm making a quick meal for myself.
Sheet pan salmon and vegetables - a one pan meal for easy clean-up.
Egg roll in a bowl - fan favorite and another quick weeknight meal.
Moroccan spiced beef and chickpeas - If you like spices and are tired of the same boring flavors, try this!

If you are looking to eat better and feel better FOLLOW @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #perimenopause #guthealth
SAVE for anti-inflammatory meal inspiration and comment MENU and I will send you a link to these asian and mediterranean-inspired dishes.

Classic minestrone soup - perfect for meal prep
Teriyaki shrimp - you can make this in under 20 minutes. This is my go to dish when I'm making a quick meal for myself.
Sheet pan salmon and vegetables - a one pan meal for easy clean-up.
Egg roll in a bowl - fan favorite and another quick weeknight meal.
Moroccan spiced beef and chickpeas - If you like spices and are tired of the same boring flavors, try this!

If you are looking to eat better and feel better FOLLOW @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #perimenopause #guthealth
SAVE for anti-inflammatory meal inspiration and comment MENU and I will send you a link to these asian and mediterranean-inspired dishes.

Classic minestrone soup - perfect for meal prep
Teriyaki shrimp - you can make this in under 20 minutes. This is my go to dish when I'm making a quick meal for myself.
Sheet pan salmon and vegetables - a one pan meal for easy clean-up.
Egg roll in a bowl - fan favorite and another quick weeknight meal.
Moroccan spiced beef and chickpeas - If you like spices and are tired of the same boring flavors, try this!

If you are looking to eat better and feel better FOLLOW @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #perimenopause #guthealth
SAVE for anti-inflammatory meal inspiration and comment MENU and I will send you a link to these asian and mediterranean-inspired dishes.

Classic minestrone soup - perfect for meal prep
Teriyaki shrimp - you can make this in under 20 minutes. This is my go to dish when I'm making a quick meal for myself.
Sheet pan salmon and vegetables - a one pan meal for easy clean-up.
Egg roll in a bowl - fan favorite and another quick weeknight meal.
Moroccan spiced beef and chickpeas - If you like spices and are tired of the same boring flavors, try this!

If you are looking to eat better and feel better FOLLOW @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #perimenopause #guthealth
SAVE for anti-inflammatory meal inspiration and comment MENU and I will send you a link to these asian and mediterranean-inspired dishes.

Classic minestrone soup - perfect for meal prep
Teriyaki shrimp - you can make this in under 20 minutes. This is my go to dish when I'm making a quick meal for myself.
Sheet pan salmon and vegetables - a one pan meal for easy clean-up.
Egg roll in a bowl - fan favorite and another quick weeknight meal.
Moroccan spiced beef and chickpeas - If you like spices and are tired of the same boring flavors, try this!

If you are looking to eat better and feel better FOLLOW @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #perimenopause #guthealth
SAVE for anti-inflammatory meal inspiration and comment MENU and I will send you a link to these asian and mediterranean-inspired dishes.

Classic minestrone soup - perfect for meal prep
Teriyaki shrimp - you can make this in under 20 minutes. This is my go to dish when I'm making a quick meal for myself.
Sheet pan salmon and vegetables - a one pan meal for easy clean-up.
Egg roll in a bowl - fan favorite and another quick weeknight meal.
Moroccan spiced beef and chickpeas - If you like spices and are tired of the same boring flavors, try this!

If you are looking to eat better and feel better FOLLOW @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. 

#womenshealth #nutritionist #inflammation #perimenopause #guthealth
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eatbeautifullynutrition
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SAVE for anti-inflammatory meal inspiration and comment MENU and I will send you a link to these asian and mediterranean-inspired dishes. Classic minestrone soup - perfect for meal prep Teriyaki shrimp - you can make this in under 20 minutes. This is my go to dish when I'm making a quick meal for myself. Sheet pan salmon and vegetables - a one pan meal for easy clean-up. Egg roll in a bowl - fan favorite and another quick weeknight meal. Moroccan spiced beef and chickpeas - If you like spices and are tired of the same boring flavors, try this! If you are looking to eat better and feel better FOLLOW @eatbeautifullynutrition for real food nutrition and holistic wellness for women in midlife that makes healthy eating and living feel beautiful. #womenshealth #nutritionist #inflammation #perimenopause #guthealth
3 weeks ago
View on Instagram |
4/5
Many women over 40 aren’t under-eating protein - they are under-eating fiber. So I'm going to try to give fiber the PR it deserves! 

Fiber isn’t just about 💩😆. It’s a hormone and inflammation tool—especially in your 40s. Here's the deal (the sciency nerdy stuff)...

After estrogen is used by the body, it’s sent to the gut to be eliminated.
When fiber intake is low (and there's not enough movement in your colon), estrogen can be reabsorbed instead of excreted.

(what you need to know) That recirculation can contribute to:
• PMS
• Bloating
• Heavier periods
• More intense perimenopause symptoms
• Higher inflammatory load

Fiber helps by:
-Binding estrogen in the gut
- Supporting regular bowel movements to get rid of the estrogen and reduces reabdorotio 
-Feeding beneficial gut bacteria (the estrobolome)
- Lowers gut-driven inflammation
- Supports steadier blood sugar + cortisol (both influence inflammation + hormones)

Translation:
Fiber helps your body clear hormones efficiently and calm inflammatio so symptoms don’t compound.

Focus on fiber at every meal from:
vegetables
berries
beans + lentils
nuts + seeds
whole grains 
(pro-tip - save my fiber guide in my feed)

#perimenopause #guthealth #womenshealth #antiinflammatory #hormonehealth
eatbeautifullynutrition
eatbeautifullynutrition
•
Follow
Many women over 40 aren’t under-eating protein - they are under-eating fiber. So I'm going to try to give fiber the PR it deserves! Fiber isn’t just about 💩😆. It’s a hormone and inflammation tool—especially in your 40s. Here's the deal (the sciency nerdy stuff)... After estrogen is used by the body, it’s sent to the gut to be eliminated. When fiber intake is low (and there's not enough movement in your colon), estrogen can be reabsorbed instead of excreted. (what you need to know) That recirculation can contribute to: • PMS • Bloating • Heavier periods • More intense perimenopause symptoms • Higher inflammatory load Fiber helps by: -Binding estrogen in the gut - Supporting regular bowel movements to get rid of the estrogen and reduces reabdorotio -Feeding beneficial gut bacteria (the estrobolome) - Lowers gut-driven inflammation - Supports steadier blood sugar + cortisol (both influence inflammation + hormones) Translation: Fiber helps your body clear hormones efficiently and calm inflammatio so symptoms don’t compound. Focus on fiber at every meal from: vegetables berries beans + lentils nuts + seeds whole grains (pro-tip - save my fiber guide in my feed) #perimenopause #guthealth #womenshealth #antiinflammatory #hormonehealth
1 month ago
View on Instagram |
5/5
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