Savory Broccoli and Egg Dinner Hash
A warm, high-protein skillet meal featuring tender leftover broccoli sautéed with garlic and soft eggs. Topped with toasted pumpkin seeds for a satisfying crunch without dairy or added sugar.
Prep
3 min
Cook
6 min
Total
9 min
Makes
1 serving
Created together. Shared with you.
Made by Zaskya + Lila
Zaskya 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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
6 min
Total
9 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
Time saver
If your leftover broccoli is already seasoned, adjust any added salt to avoid over-salting.
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 6 steps complete
Next: Heat 1 tbsp (15 ml) of olive…
- 01
Heat 1 tbsp (15 ml) of olive…
Heat 1 tbsp (15 ml) of olive oil in a medium non-stick skillet over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 1 garlic clove (minced) and 1
Add 1 garlic clove (minced) and 1.5 cups (135g) of leftover broccoli to the skillet. Cook for 2 to 3 minutes until warmed through and fragrant.
Look for: warmed through and fragrant
Tap card to mark done - 03
Push the broccoli to one side of…
Push the broccoli to one side of the skillet.
Tap card to mark done - 04
Crack 3 eggs directly into the open…
Crack 3 eggs directly into the open side of the skillet. Whisk gently with a spatula and scramble over medium-low heat for 2 minutes until set but soft.
Look for: set but soft
Tap card to mark done - 05
Fold the scrambled eggs together with the…
Fold the scrambled eggs together with the broccoli and remove from heat.
Tap card to mark done - 06
Sprinkle with 1 tbsp (10g) of pumpkin…
Sprinkle with 1 tbsp (10g) of pumpkin seeds and serve immediately.
Ready when: everything is assembled and ready to enjoy
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