Savory Tofu and Veggie Egg Scramble
A protein-rich scramble using eggs and crumbled firm tofu, paired with creamy avocado and fiber-filled baby spinach. It is completely dairy-free and gluten-free, offering a satisfying and textured alternative to Greek yogurt.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Nichole + Lila
Nichole 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
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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
Large skillet · Whisk
Time saver
Meal Prep: You can pre-portion the crumbled tofu and wash the spinach ahead of time to make morning assembly take less than 5 minutes.
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 5 steps complete
Next: Combine the egg
- 01
Combine the egg
In a medium bowl, combine the egg, egg white, and crumbled firm tofu. Whisk them together with a fork until the mixture is uniform.
Look for: the mixture is uniform
Tap card to mark done - 02
Heat the olive oil in a non-stick…
Heat the olive oil in a non-stick skillet over medium heat for about 1 minute until warm.
Look for: warm
Tap card to mark done - 03
Add the baby spinach to the skillet…
Add the baby spinach to the skillet and cook for 1 to 2 minutes until it is just wilted.
Look for: it is just wilted
Tap card to mark done - 04
Pour the egg and tofu mixture into…
Pour the egg and tofu mixture into the skillet with the spinach. Cook over medium-low heat, stirring frequently with a spatula, for 3 to 4 minutes or until the eggs are completely set and cooked through.
Look for: the eggs are completely set and cooked through
Tap card to mark done - 05
Transfer the scramble to a plate and…
Transfer the scramble to a plate and serve immediately with the sliced fresh avocado on the side.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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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.