Hard-Boiled Eggs with Seeded Crunch
Two perfectly cooked hard-boiled eggs drizzled with olive oil and coated in a crunchy hemp and pumpkin seed blend. A high-protein, gluten-free snack designed for steady energy without avocado.
Prep
5 min
Cook
10 min
Total
18 min
Makes
1 serving
Created together. Shared with you.
Made by Kristi + Lila
Kristi 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 HealthComfortably 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
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
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
5 min
Cook
10 min
Total
18 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Knife and cutting board
Time saver
You can prepare a batch of hard-boiled eggs up to 5 days in advance and keep them refrigerated in their shells for quick 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: Place 2 large eggs in a small…
- 01
Place 2 large eggs in a small…
Place 2 large eggs in a small saucepan, cover with cold water by 1 inch (2.5cm), and bring to a rolling boil over high heat.
Tap card to mark done - 02
Remove the pan from heat
Once boiling, remove the pan from heat, cover with a tight-fitting lid, and let sit for 10 minutes.
Allow: 10 minutes
Tap card to mark done - 03
Transfer the eggs immediately to a bowl…
Transfer the eggs immediately to a bowl of ice water for 3 minutes until completely cooled to the touch.
Look for: completely cooled to the touch
Tap card to mark done - 04
Gently crack and peel the eggshells
Gently crack and peel the eggshells, then slice each hard-boiled egg in half lengthwise.
Tap card to mark done - 05
Arrange the egg halves on a small…
Arrange the egg halves on a small plate, drizzle evenly with 1 tsp of olive oil, and top with 1 tbsp of pumpkin seeds, 1 tbsp of hemp seeds, and a pinch of everything bagel seasoning before serving.
Ready when: everything is assembled and ready to enjoy
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.
Free to download