12-Minute Spicy Tuna and Chickpea Scramble
A quick, high-protein skillet scramble combining savory canned tuna, fiber-rich chickpeas, and soft eggs. Seasoned with chili and garlic for a warming pre-shift meal that cooks in minutes.
Prep
4 min
Cook
8 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
Comfortably 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
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
4 min
Cook
8 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
Time saver
Store leftover cooked chickpeas in a sealed container in the fridge for up to 4 days for fast meal prep.
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: Place a medium non-stick skillet over medium…
- 01
Place a medium non-stick skillet over medium…
Place a medium non-stick skillet over medium heat and add 1 tbsp olive oil. Heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add 1 minced garlic clove and 0
Add 1 minced garlic clove and 0.5 tsp red chili flakes to the skillet. Saute for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 03
Add 120g drained chickpeas and 100g drained…
Add 120g drained chickpeas and 100g drained canned tuna. Stir and cook for 2 to 3 minutes until warmed through.
Look for: warmed through
Tap card to mark done - 04
Add 1 cup baby spinach to the…
Add 1 cup baby spinach to the pan and stir for 1 minute until wilted.
Look for: wilted
Tap card to mark done - 05
Crack 2 large eggs directly into the…
Crack 2 large eggs directly into the pan. Whisk gently with a spatula to combine with the chickpeas and tuna, cooking for 2 minutes until soft curds form and eggs are fully set.
Look for: soft curds form and eggs are fully set
Tap card to mark done - 06
Season with a pinch of sea salt…
Season with a pinch of sea salt and black pepper, then transfer directly to a plate or food container.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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