Smoked Salmon and Goat Cheese Scramble
A high-protein egg scramble with silky smoked salmon, creamy goat cheese, wilted spinach, and fresh avocado. Easy to whip up in minutes for steady, long-lasting morning energy.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Claire + Lila
Claire 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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: Place a medium nonstick skillet over medium…
- 01
Place a medium nonstick skillet over medium…
Place a medium nonstick skillet over medium heat and add 1 tsp (5ml) of olive oil.
Tap card to mark done - 02
Whisk 2 large eggs and 2 egg…
In a small bowl, whisk 2 large eggs and 2 egg whites until combined and uniform in color.
Look for: combined and uniform in color
Tap card to mark done - 03
Add 1 cup (30g) of baby spinach…
Add 1 cup (30g) of baby spinach to the warm skillet and cook for 1 to 2 minutes until just wilted.
Look for: just wilted
Tap card to mark done - 04
Pour the whisked eggs into the pan…
Pour the whisked eggs into the pan with the spinach, reducing heat to medium-low.
Tap card to mark done - 05
Gently push the eggs across the pan…
Gently push the eggs across the pan with a spatula for 2 to 3 minutes until soft curds form.
Look for: soft curds form
Tap card to mark done - 06
Flake 60g of smoked salmon and crumble…
Flake 60g of smoked salmon and crumble 30g of soft goat cheese over the eggs, gently folding them together for 30 seconds until warmed through.
Look for: warmed through
Tap card to mark done - 07
Transfer the scramble to a plate
Transfer the scramble to a plate, top with 0.25 pcs of sliced avocado and 1 tbsp (10g) of pumpkin seeds, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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