Sourdough Egg and Spinach Skillet with Feta
Fluffy scrambled eggs and warm baby spinach served over toasted sourdough with a sprinkle of savory feta. Packed with 35 grams of protein to maintain steady morning energy without sugar spikes.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Jocelyn + Lila
Jocelyn 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 HealthDigestive 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · 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 9 steps complete
Next: Place 1 slice of sourdough bread into…
- 01
Place 1 slice of sourdough bread into…
Place 1 slice of sourdough bread into a toaster or toaster oven and toast until light golden brown, about 2 to 3 minutes.
Look for: light golden brown
Tap card to mark done - 02
Whisk 2 large eggs and 0
In a small bowl, whisk 2 large eggs and 0.5 cup of egg whites together using a fork until fully combined and uniform in color.
Look for: fully combined and uniform in color
Tap card to mark done - 03
Heat 1 teaspoon of olive oil in…
Heat 1 teaspoon of olive oil in a nonstick skillet over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 04
Add 2 cups of baby spinach to…
Add 2 cups of baby spinach to the skillet and cook for 1 to 2 minutes, stirring constantly until the leaves are wilted and bright green.
Look for: the leaves are wilted and bright green
Tap card to mark done - 05
Pour the whisked egg mixture directly over…
Pour the whisked egg mixture directly over the wilted spinach in the skillet.
Tap card to mark done - 06
Reduce heat to medium-low and gently fold…
Reduce heat to medium-low and gently fold the eggs with a spatula for 2 to 3 minutes until cooked through but still soft and moist.
Look for: cooked through but still soft and moist
Tap card to mark done - 07
Remove the skillet from heat and stir…
Remove the skillet from heat and stir in 2 tablespoons of crumbled feta cheese.
Tap card to mark done - 08
Transfer the toasted sourdough slice to a…
Transfer the toasted sourdough slice to a plate and spoon the cooked egg and spinach mixture evenly on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Serve immediately while warm
Serve immediately while warm. Store any leftover egg mix in an airtight container in the refrigerator for up to 24 hours.
Allow: 24 hours
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.