Savoury Oat, Zucchini & Brie Muffins for Hormone Health
Busy mornings call for a grab-and-go breakfast that still nourishes your hormones, gut and heart. These savoury muffins feature rolled oats finely milled into oat flour, plus zucchini, apple and creamy brie for a balanced mix of protein, complex carbs and healthy fats. One batch delivers 12 muffins you can freeze for up to three months, making healthy meal prep simple.
Why these muffins support women’s health
Oats; the heart-and-hormone hero
A daily serve of oats provides β-glucan soluble fibre, which can reduce LDL cholesterol by 5 – 10 % when consumed at ≥ 3 g per day (Whitehead et al., 2014). Emerging research also links whole-grain intake with fewer vasomotor menopausal symptoms, possibly through stabilising oestrogen metabolism (Zhang et al., 2021). For a deeper dive, see my previous blog post Oats for PCOS, Menopause, Cholesterol & Weight Management.
Extra hormone-friendly perks
Fibre boost: Zucchini, apple and oat flour promote regular digestion and steady blood sugar.
Protein & calcium: Eggs, milk and brie support muscle and bone health, key during perimenopause.
Thyme & garlic powder: Add prebiotic compounds that may benefit gut–hormone signalling.
Savoury Oat, Zucchini & Brie Muffins
Yield: 12 muffins Prep: 10 min Bake: 25 – 30 min Total: 40 min
Ingredients
3 eggs (large)
100 mL milk of your choice (dairy or calcium-fortified plant)
50 g butter, melted
180 g rolled oats
1 tsp garlic powder
1 tsp baking powder
½ tsp bicarb soda
1 tsp salt
1 Tbsp fresh thyme or 1 tsp dried
1 wheel brie (~ 100 g), diced or coarsely grated
1 zucchini, grated and squeezed dry
1 apple, grated
Method
Preheat oven to 180 °C and line a 12-hole muffin tray.
Blitz oats in a blender or food processor to a fine flour.
In a bowl whisk eggs, milk and melted butter until smooth.
Add oat flour, garlic powder, baking powder, bicarb, salt and thyme. Stir to form a batter.
Fold through zucchini, apple and brie.
Portion batter with a cookie scoop into the prepared tray.
Bake 25 – 30 min or until a skewer inserted at centre comes out clean.
Cool in the pan 5 min, then transfer to a rack. Serve warm or at room temperature.
Storage & meal-prep tips
Refrigerate in an airtight container for up to 4 days.
Freeze individually, then store in a zip-lock bag for 3 months. Reheat from frozen in a 160 °C oven for 10 min.
Pair with a boiled egg or Greek yoghurt for extra protein.
Serving ideas
Slice and toast, then top with smashed avocado and chilli flakes.
Pack in lunchboxes with cherry tomatoes and baby spinach.
Crumble over a salad for crunchy texture.
FAQs
Can I make them gluten-free?
Use certified gluten-free oats or wheat-free oats if tolerated, and ensure your baking powder is gluten-free.
Can I swap the brie?
Try feta or aged cheddar for a sharper flavour.
Is dairy-free possible?
Use plant milk, coconut oil instead of butter, and swap brie for a dairy-free cheese alternative.
References
Heming, C. (2025). Oats for PCOS, Menopause, Cholesterol & Weight Management. Feminalysis Blog. https://www.feminalysis.com/blog/oats-for-pcos-menopause-cholesterol-weight-management
Whitehead, A., Beck, E., Tosh, S., & Wolever, T. M. S. (2014). Cholesterol-lowering effects of oat β-glucan: A meta-analysis of randomised controlled trials. Food & Nutrition Research, 58, 22456. https://doi.org/10.3402/fnr.v58.22456
Zhang, X., Li, H., & Shu, X. O. (2021). Whole-grain intake and menopausal symptoms in mid-life women: Results from the SWAN cohort. Menopause, 28(6), 653–661.
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