Walnut and Hemp Seed Scrambled Eggs with Avocado
Fluffy scrambled eggs paired with creamy avocado and topped with a toasted walnut-hemp seed crunch. A rich, dairy-free breakfast packed with anti-inflammatory omega-3 fats.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Kate + Lila
Kate 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 HealthEveryday 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
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
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
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
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
To prep ahead, toast a larger batch of walnuts and hemp seeds to keep in an airtight container for quick morning assembly.
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 5 steps complete
Next: Toast the chopped walnut and hemp seed…
- 01
Toast the chopped walnut and hemp seed…
In a small dry skillet over medium heat, toast the chopped walnut and hemp seed for 2 to 3 minutes until lightly golden and fragrant. Transfer to a small bowl and set aside.
Look for: lightly golden and fragrant
Tap card to mark done - 02
Whisk the egg and egg white together…
In a small mixing bowl, whisk the egg and egg white together with a pinch of salt until fully combined and slightly frothy.
Look for: fully combined and slightly frothy
Tap card to mark done - 03
Heat the olive oil in a nonstick…
Heat the olive oil in a nonstick skillet over medium-low heat. Pour in the egg mixture and let it sit for 10 seconds until the edges just begin to set.
Look for: the edges just begin to set
Tap card to mark done - 04
Gently sweep a spatula across the pan…
Gently sweep a spatula across the pan to form soft curds. Cook for 1 to 2 minutes until cooked through but still moist.
Look for: cooked through but still moist
Tap card to mark done - 05
Transfer the scrambled eggs to a plate
Transfer the scrambled eggs to a plate, add the sliced avocado alongside, and sprinkle the toasted walnut and hemp seed mix over top. Serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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