Smoked Salmon and Egg White Scramble
A silky, satisfying scramble packed with high-quality protein and gentle healthy fats to keep blood sugar steady. Quick to whip up, digestively friendly, and perfect for balanced morning energy.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Janny + Lila
Janny 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
Digestive 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
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
Measure everything before you start so this quick recipe moves without pauses.
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: Heat extra virgin olive oil in a…
- 01
Heat extra virgin olive oil in a…
Heat extra virgin olive oil in a non-stick skillet over medium-low heat at 300°F (150°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Whisk egg whites and whole egg together…
Whisk egg whites and whole egg together in a small bowl until completely blended and uniform.
Look for: completely blended and uniform
Tap card to mark done - 03
Pour the egg mixture into the warm…
Pour the egg mixture into the warm skillet and let it set for 20 seconds until the edges turn opaque.
Look for: the edges turn opaque
Tap card to mark done - 04
Gently sweep the eggs across the pan…
Gently sweep the eggs across the pan with a spatula for 2 minutes to create soft curds.
Allow: 2 minutes
Tap card to mark done - 05
Fold in the smoked salmon pieces right…
Fold in the smoked salmon pieces right as the eggs look glossy but nearly cooked, warming for 30 seconds.
Tap card to mark done - 06
Remove from heat immediately
Remove from heat immediately, plate, and top with diced avocado and fresh chopped chives.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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