Protein Power Egg and Cottage Cheese Bowl
Fluffy scrambled farm eggs paired with creamy cottage cheese, fresh spinach, and a sprinkle of hemp seeds. A fast, high-protein breakfast that keeps digestion light and energy high without any added sugar.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
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
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 8 steps complete
Next: Heat a nonstick skillet over medium-low heat…
- 01
Heat a nonstick skillet over medium-low heat…
Heat a nonstick skillet over medium-low heat at 300°F (150°C) and add 1 tsp (5ml) of olive oil, swirling to coat the pan.
Tap card to mark done - 02
Crack 2 large eggs and whisk thoroughly…
In a small bowl, crack 2 large eggs and whisk thoroughly with a pinch of salt and pepper until smooth and fully combined.
Look for: smooth and fully combined
Tap card to mark done - 03
Add 1 cup (30g) of fresh spinach…
Add 1 cup (30g) of fresh spinach to the heated skillet and cook for 1 to 2 minutes, stirring gently until completely wilted.
Look for: completely wilted
Tap card to mark done - 04
Pour the whisked eggs directly over the…
Pour the whisked eggs directly over the wilted spinach in the skillet.
Tap card to mark done - 05
Cook over low heat for 2 minutes
Cook over low heat for 2 minutes, gently pushing the eggs across the pan with a spatula until soft curds form and eggs are just set.
Look for: soft curds form and eggs are just set
Tap card to mark done - 06
Remove the skillet from heat immediately to…
Remove the skillet from heat immediately to avoid overcooking.
Tap card to mark done - 07
Transfer the warm scramble to a bowl
Transfer the warm scramble to a bowl, top with 0.5 cup (113g) of low-fat cottage cheese, and sprinkle with 1 tbsp (10g) of hemp seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve immediately while warm
Serve immediately while warm, or allow to cool before storing in an airtight container in the refrigerator for up to 24 hours.
Allow: 24 hours
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