Smoked Salmon and Dill Crustless Quiche
A rich, fluffy crustless quiche packed with savory smoked salmon and fresh asparagus. It's a protein-forward, low-carb breakfast designed to keep you energized and focused.
Prep
15 min
Cook
40 min
Total
55 min
Makes
4 servings
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
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
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
15 min
Cook
40 min
Total
55 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl · Knife and cutting board
Time saver
This is a brilliant meal-prep recipe. Store leftover slices in an airtight container in the fridge for up to 4 days and enjoy them cold or gently reheated.
Do these three things first
- 1Preheat your oven to 350°F.
- 2Prep handful fresh dill (chopped)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 350°F
- 01
Preheat your oven to 350°F
Preheat your oven to 350°F. Lightly grease a 9-inch pie dish or round baking pan with a little olive oil or butter.
Tap card to mark done - 02
Snap the tough
Snap the tough, woody ends off the asparagus and chop the remaining spears into bite-sized pieces. Spread them evenly across the bottom of the prepared dish.
Tap card to mark done - 03
Vigorously whisk the eggs with a generous…
In a large bowl, vigorously whisk the eggs with a generous pinch of salt, black pepper, and the fresh dill until the mixture is slightly frothy.
Look for: the mixture is slightly frothy
Tap card to mark done - 04
Cut or tear the smoked salmon into…
Cut or tear the smoked salmon into small ribbons and stir them into the eggs, then pour the entire mixture directly over the asparagus.
Tap card to mark done - 05
Pinch off small pieces of the cream…
Pinch off small pieces of the cream cheese and drop them evenly across the top of the egg mixture so they melt into little pockets of richness as it bakes.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake for 35 to 40 minutes
Bake for 35 to 40 minutes, or until the edges are golden and the center is entirely set. Let the quiche rest for at least 5 minutes before slicing.
Look for: the edges are golden and the center is entirely set
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.