Blackberry Oatmeal Bars for Hormone and Gut Health

Jump to Recipe ↓

Looking for an easy, fuss-free breakfast or snack you can prep ahead for the week? These Blackberry Oatmeal Bars are the perfect solution. Made with whole oats, antioxidant-rich blackberries, and a touch of sweetness from maple syrup, they’re a wholesome option for busy mornings, school lunchboxes, or that 3pm workday slump. Whether you’re heading into the office or wrangling the kids at home, these bars will keep you fuelled and satisfied.

Beyond their convenience, these bars are rich in ingredients that support women's health, brain function and gut resilience. They’re naturally sweetened, full of dietary fibre, and loaded with phytonutrients, especially anthocyanins from blackberries, which give them their signature vibrant hue.

Why These Bars Support Brain, Gut & Hormone Health

Blackberries are particularly high in anthocyanins, flavonoid compounds that have been shown to cross the blood–brain barrier and may help protect against cognitive decline as we age (Krikorian et al., 2012). This makes them especially relevant for women navigating perimenopause and menopause, when memory and concentration often take a hit.

Research also shows that anthocyanins and other polyphenols found in blackberries have anti-inflammatory and gut-supportive effects, reducing oxidative stress, improving insulin sensitivity, and modulating the gut microbiome (Kalt et al., 2020; Vendrame et al., 2015; Dehghan et al., 2020). These properties make berries like blackberries an important nutritional tool for supporting hormone balance and metabolic health.

And let’s not forget oats. A slow-digesting wholegrain rich in beta-glucans, oats help support blood sugar regulation, promote oestrogen clearance, and may reduce LDL cholesterol. If you're curious to dive deeper into why oats are particularly beneficial for PCOS, PMS, and perimenopause, you can read more in my blog post on the benefits of oats.

Blackberry Oatmeal Bars

Ingredients

Berry Layer

• 250g frozen blackberries

• 2 tablespoons lemon juice

• 1 tablespoon (approx. 40g) maple syrup

• 1 tablespoon chia seeds

Oat Topping

• 200g rolled oats

• 100g almond meal

• ½ teaspoon baking powder

• ½ teaspoon salt

• 100g coconut oil, melted

• 1 teaspoon cinnamon

• 1 teaspoon vanilla extract

Method

1. Preheat your oven to 180°C (fan-forced). Line a baking tin or tray with high edges.

2. In a bowl, combine the blackberries, lemon juice, maple syrup and chia seeds. Stir to combine and pour into the base of the prepared tin.

3. In a separate bowl, mix the oats, almond meal, baking powder, salt, cinnamon and vanilla. Add the melted coconut oil and mix until well combined.

4. Spoon the oat topping over the blackberry mixture and gently press down to flatten.

5. Bake for 20–30 minutes or until the oat layer is golden.

6. Allow to cool, then refrigerate for at least 3 hours before slicing into 24 bars.

Storage Tips

Store in an airtight container in the fridge for up to 5 days, or freeze for up to 2 months. Ideal for Sunday meal prep to have snacks or breakfasts ready to grab and go all week.

References

Dehghan, P., Heshmati, J., Rahmani, E., & Yosaee, S. (2020). The effects of berries consumption on oxidative stress and inflammation among adults: A systematic review and meta-analysis of randomized controlled trials. Food Science & Nutrition, 8(10), 5187–5198. https://doi.org/10.1002/fsn3.1851

Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Advances in Nutrition, 11(2), 224–236. https://doi.org/10.1093/advances/nmz065

Krikorian, R., Shidler, M. D., Nash, T. A., Kalt, W., Vinqvist-Tymchuk, M. R., Shukitt-Hale, B., & Joseph, J. A. (2012). Blueberry supplementation improves memory in older adults. Journal of Agricultural and Food Chemistry, 58(7), 3996–4000. https://doi.org/10.1021/jf9029332

Vendrame, S., Guglielmetti, S., Riso, P., Klimis-Zacas, D., & Porrini, M. (2015). Berry fruit supplementation and blood pressure: A meta-analysis of randomized controlled trials. Nutrition Reviews, 73(8), 516–522. https://doi.org/10.1093/nutrit/nuv012

© 2025 Feminalysis. All rights reserved. No part of this recipe may be reproduced without written permission