High Protein Egg Scramble with Seeded Toast
A quick, nourishing breakfast plate packed with protein to support steady morning energy and jet lag recovery.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Sadie + Lila
Sadie 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
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
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
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 · Knife and cutting board
Time saver
For meal prep or busy mornings, whisk the eggs the night before and store covered in the refrigerator.
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: Set a non-stick skillet over medium heat…
- 01
Set a non-stick skillet over medium heat…
Set a non-stick skillet over medium heat and add 1 tsp (5ml) olive oil.
Tap card to mark done - 02
Crack 3 whole eggs and 2 egg…
Crack 3 whole eggs and 2 egg whites into a bowl, whisking with a fork until well combined and uniform in color.
Look for: well combined and uniform in color
Tap card to mark done - 03
Pour the egg mixture into the warmed…
Pour the egg mixture into the warmed skillet and let sit undisturbed for 15 seconds until the edges just begin to set.
Look for: the edges just begin to set
Tap card to mark done - 04
Gently sweep a spatula across the pan…
Gently sweep a spatula across the pan to form soft curds, continuing to stir gently for 1 to 2 minutes until cooked through but still moist.
Look for: cooked through but still moist
Tap card to mark done - 05
Toast 1 slice of gluten-free seeded bread…
Toast 1 slice of gluten-free seeded bread in a toaster for 2 to 3 minutes until light brown and crisp.
Look for: light brown and crisp
Tap card to mark done - 06
Slice 0
Slice 0.5 avocado and lay it gently over the warm toasted bread.
Tap card to mark done - 07
Plate the warm eggs alongside the avocado…
Plate the warm eggs alongside the avocado toast, then sprinkle 1 tsp hemp seeds across both the eggs and toast before serving immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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