Savory Mediterranean Cottage Cheese Bowl
A quick, refreshing, and high-protein savory bowl featuring creamy lactose-free cottage cheese topped with crisp cucumber, fresh cherry tomatoes, rich avocado, and crunchy pumpkin seeds.
Prep
5 min
Cook
3 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian 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 HealthDigestive 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
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
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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
3 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Make-Ahead Prep: Chop the cucumber and cherry tomatoes in advance and store them in airtight containers for up to 3 days to assemble this breakfast in under 2 minutes.
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: Spoon the lactose-free cottage cheese into a…
- 01
Spoon the lactose-free cottage cheese into a…
Spoon the lactose-free cottage cheese into a medium serving bowl.
Tap card to mark done - 02
Arrange the sliced cucumber
Arrange the sliced cucumber, cherry tomatoes, and diced avocado on top of the cottage cheese base.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Toast the pumpkin seeds in a dry…
Toast the pumpkin seeds in a dry skillet over medium heat for 2 to 3 minutes, or until they are fragrant and lightly popped.
Look for: they are fragrant and lightly popped
Tap card to mark done - 04
Scatter the toasted pumpkin seeds over the…
Scatter the toasted pumpkin seeds over the bowl.
Tap card to mark done - 05
Drizzle the extra virgin olive oil over…
Drizzle the extra virgin olive oil over the top and sprinkle with a pinch of dried oregano.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately
Serve immediately.
Ready when: everything is assembled and ready to enjoy
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