Wild Salmon and Avocado Egg Scramble with Spinach
A fast, nutrient-dense breakfast scramble featuring omega-3 rich wild salmon, creamy avocado, and tender baby spinach. It offers a steady dose of protein and healthy fats without gluten, dairy, or meat.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Evelyn + Lila
Evelyn 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
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
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
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 7 steps complete
Next: Heat a medium non-stick skillet over medium…
- 01
Heat a medium non-stick skillet over medium…
Heat a medium non-stick skillet over medium heat (350°F / 175°C) and add 1 tsp olive oil.
Tap card to mark done - 02
Add 1 cup fresh baby spinach to…
Add 1 cup fresh baby spinach to the skillet and cook for 1 to 2 minutes, stirring until fully wilted.
Look for: fully wilted
Tap card to mark done - 03
Whisk 2 large eggs in a small…
Whisk 2 large eggs in a small bowl until smooth, then pour into the skillet with the spinach.
Look for: smooth, then pour into the skillet with the spinach
Tap card to mark done - 04
Gently turn and scramble the eggs with…
Gently turn and scramble the eggs with a spatula over medium-low heat for 2 to 3 minutes until soft curds form and no liquid remains.
Look for: soft curds form and no liquid remains
Tap card to mark done - 05
Flake 50g canned wild pink salmon into…
Flake 50g canned wild pink salmon into the skillet and fold gently to warm through for 30 seconds.
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Remove the skillet from heat and slide…
Remove the skillet from heat and slide the scramble onto a plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Top with 0
Top with 0.25 cubed medium avocado, sprinkle with a pinch of salt and pepper, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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