Chipotle Salmon Spinach Cauliflower Rice Egg Bake
A comforting baked casserole combining protein-packed wild tinned salmon, tender cauliflower rice, and wilted spinach bound together with eggs and finished with a creamy, spicy kick of chipotle mayo.
Prep
15 min
Cook
25 min
Total
45 min
Makes
1 serving
Created together. Shared with you.
Made by Fiona + Lila
Fiona 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 HealthComfortably 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 375°F (190°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 375°F (190°C)
- 01
Preheat your oven to 375°F (190°C)
Preheat your oven to 375°F (190°C). Lightly grease a small oven-safe baking dish or individual casserole dish with half of the avocado oil.
Tap card to mark done - 02
Warm a medium skillet over medium heat…
Warm a medium skillet over medium heat and add the remaining avocado oil. Add the minced garlic cloves and saute for about 1 minute until fragrant but not browned.
Look for: fragrant but not browned
Tap card to mark done - 03
Add the frozen cauliflower rice and frozen…
Add the frozen cauliflower rice and frozen spinach to the skillet. Saute for 5 to 7 minutes, stirring frequently, until the vegetables are heated through and any excess moisture has completely evaporated.
Look for: the vegetables are heated through and any excess moisture has completely evaporated
Tap card to mark done - 04
Flake the canned wild salmon into a…
Flake the canned wild salmon into a medium bowl, discarding any large bones or skin if desired. Whisk in the eggs, cumin, salt, and black pepper until fully combined.
Look for: fully combined
Tap card to mark done - 05
Fold the sauteed cauliflower rice and spinach…
Fold the sauteed cauliflower rice and spinach mixture into the salmon and egg mixture. Stir in the chipotle lime mayo until evenly distributed.
Look for: evenly distributed
Tap card to mark done - 06
Pour the mixture into the prepared baking…
Pour the mixture into the prepared baking dish. If using the optional goat cheese, crumble it evenly over the top now.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake in the preheated oven for 20…
Bake in the preheated oven for 20 to 25 minutes, or until the center is set and no longer jiggles when gently shaken, and the top is lightly golden.
Look for: the center is set and no longer jiggles when gently shaken, and the top is lightly golden
Tap card to mark done - 08
Remove from the oven and let rest…
Remove from the oven and let rest for 5 minutes before serving directly from the dish.
Allow: 5 minutes
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