RECIPE: Baked Matcha Oatmeal Squares

Need a snack that hits like a matcha latte but actually keeps your blood sugar stable? These baked matcha oatmeal squares are your hormone-friendly energy boost in baked-good form. Think cozy, chewy, green-tea-chic — the kind of snack you make once and hoard like a squirrel on cycle day 21.

Why These Squares Are Smart-Girl Fuel: Matcha = clean energy + antioxidants. Oats = fiber and mood support. Healthy fats = blood sugar stability. And bonus? These are secretly gut-healing and PMS-soothing. We’re stacking benefits here, not just calories.

Star Ingredients Breakdown:

🍵 Matcha – Loaded with L-theanine (calming amino acid) + gentle caffeine for a focused energy lift without the cortisol spike.

🌾 Oats – Rich in soluble fiber (beta-glucans) for stable blood sugar, reduced bloat, and serotonin support.

🥥 Coconut oil or ghee – Nourishing fat source that fuels hormone production and improves absorption of fat-soluble vitamins.

🍯 Honey or maple syrup – Natural sweetness with antimicrobial properties and liver-loving enzymes.

🥚 Eggs or flax eggs – Protein + choline for ovulation and hormone balance.

The Recipe: Serves 6–8 squares

• 1½ cups rolled oats

• 2 tsp matcha powder

• 1½ tsp baking powder

• ½ tsp cinnamon

• Pinch of salt

• 2 eggs or 2 flax eggs (2 tbsp flax + 6 tbsp water)

• ¼ cup honey or maple syrup

• ¼ cup melted coconut oil or ghee

• 1 tsp vanilla extract

• ½ cup plant-based or cow’s milk

Optional Add-ins:

• ¼ cup dark chocolate chips

• 1 tbsp chia or hemp seeds

• ¼ cup chopped nuts

Directions:

1. Preheat oven to 180°C (350°F).

2. Mix dry ingredients in one bowl, wet in another. Combine.

3. Pour into lined baking dish. Bake for 25–30 mins or until set.

4. Let cool slightly, slice into squares, and enjoy with a cup of tea and a side of “my hormones are thriving.”

Want more cycle-friendly snack recipes like this? Join our KHOOII Memberships for access to exclusive hormone-healing recipes, phase-based workouts, and expert guides.

3 Pro Tips for Snack Success:

1. Use ceremonial-grade matcha for max benefits and best flavor.

2. Don’t overbake – chewy > dry.

3. Freeze extras – these make a perfect emergency follicular phase snack.

Glow from the inside out. Snag your copy of the Harmonizing Your Hormones eBook to learn which snacks, meals, and rituals are best for each phase of your cycle — without needing a science degree.

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