Smoked Salmon and Tofu Egg Scramble
A rich, savory breakfast scramble combining eggs, crumbled firm tofu, wilted spinach, and tender smoked salmon topped with fresh avocado. Naturally dairy-free and loaded with 26g of high-quality protein to start your morning strong.
Prep
5 min
Cook
6 min
Total
11 min
Makes
1 serving
Created together. Shared with you.
Made by Van + Lila
Van created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
6 min
Total
11 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Heat olive oil in a nonstick skillet…
- 01
Heat olive oil in a nonstick skillet…
Heat olive oil in a nonstick skillet over medium heat, around 350°F (175°C).
Tap card to mark done - 02
Gently crumble firm tofu into small 1/2…
Gently crumble firm tofu into small 1/2 inch (1.2cm) pieces into the pan and cook for 3 minutes until warm.
Look for: warm
Tap card to mark done - 03
Whisk eggs in a small bowl until…
Whisk eggs in a small bowl until fully blended and yellow.
Look for: fully blended and yellow
Tap card to mark done - 04
Pour whisked eggs into the pan with…
Pour whisked eggs into the pan with tofu, stirring gently with a spatula for 2 minutes until soft curds form.
Look for: soft curds form
Tap card to mark done - 05
Fold in spinach leaves and torn smoked…
Fold in spinach leaves and torn smoked salmon pieces, stirring for 1 minute until spinach wilts and everything is hot.
Look for: spinach wilts and everything is hot
Tap card to mark done - 06
Remove skillet from heat immediately to avoid…
Remove skillet from heat immediately to avoid overcooking the eggs.
Tap card to mark done - 07
Plate the scramble
Plate the scramble, top with sliced avocado, and serve warm. Store leftovers in an airtight container in the refrigerator for up to 1 day.
Ready when: everything is assembled and ready to enjoy
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