Smoked Salmon and Spinach Protein Egg Scramble
A fluffy egg and egg white scramble packed with smoked salmon and fresh spinach, served alongside toasted gluten-free bread. High in protein to kickstart energy and maintain lean muscle.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Lily + Lila
Lily 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
5 min
Total
10 min
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Equipment
Large skillet · Whisk
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
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Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Whisk 1 whole egg and 0
- 01
Whisk 1 whole egg and 0
Whisk 1 whole egg and 0.66 cup egg whites together in a medium bowl until blended and uniform in color.
Look for: blended and uniform in color
Tap card to mark done - 02
Heat 1 tsp olive oil in a…
Heat 1 tsp olive oil in a nonstick skillet over medium heat for 1 to 2 minutes until shimmering.
Look for: shimmering
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Add 1 cup baby spinach to the…
Add 1 cup baby spinach to the skillet and sauté for 1 minute until wilted.
Look for: wilted
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Lower heat to medium-low and pour in…
Lower heat to medium-low and pour in the whisked eggs.
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Gently stir with a spatula for 2…
Gently stir with a spatula for 2 to 3 minutes until soft curds form and eggs are nearly set.
Look for: soft curds form and eggs are nearly set
Tap card to mark done - 06
Flake 60g smoked salmon into the skillet…
Flake 60g smoked salmon into the skillet and gently fold into the eggs for 30 seconds to warm through.
Tap card to mark done - 07
Toast 1
Toast 1.5 slices gluten-free bread in a toaster for 2 to 3 minutes until golden brown.
Look for: golden brown
Tap card to mark done - 08
Plate the scramble immediately alongside the warm…
Plate the scramble immediately alongside the warm gluten-free toast and serve.
Ready when: everything is assembled and ready to enjoy
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