Pumpkin Seed and Avocado Egg Breakfast Skillet
A quick 10-minute breakfast skillet featuring scrambled eggs, tender wilted spinach, creamy avocado, and crunchy pumpkin seeds. Nutrient-rich and high in protein to satisfy luteal phase hunger.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Bambi + Lila
Bambi 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
Well-fueled muscles
Support your everyday foundations
A varied meal helps bring protein, energy and minerals into the day without turning dinner into a supplement calculation.
Notice: comfort + hydration
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
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Leftover avocado can be stored wrapped tightly with a splash of fresh lemon juice in the refrigerator for up to 24 hours.
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 8 steps complete
Next: Heat 1 tsp olive oil in a…
- 01
Heat 1 tsp olive oil in a…
Heat 1 tsp 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 cup fresh spinach to the…
Add 1 cup fresh spinach to the skillet and cook for 1 to 2 minutes, stirring with a spatula until completely wilted.
Look for: completely wilted
Tap card to mark done - 03
Whisk 2 eggs and 0
Whisk 2 eggs and 0.25 cup egg whites together in a small bowl until uniform in color.
Look for: uniform in color
Tap card to mark done - 04
Lower skillet heat to medium-low
Lower skillet heat to medium-low, pour in the egg mixture, and stir gently for 2 to 3 minutes until soft curd scrambles form.
Look for: soft curd scrambles form
Tap card to mark done - 05
Remove skillet from heat immediately to prevent…
Remove skillet from heat immediately to prevent overcooking.
Tap card to mark done - 06
Slice 0
Slice 0.5 avocado into 0.25 inch (0.6cm) slices.
Tap card to mark done - 07
Top the warm scrambled eggs with the…
Top the warm scrambled eggs with the sliced avocado, 1 tbsp pumpkin seeds, and 1 tbsp hemp seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve immediately warm
Serve immediately warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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