High-Protein Chicken, Prawn and Veggie Omelette
A fluffy, protein-packed omelette loaded with juicy prawns, tender chicken, sliced mushrooms, sweet tomatoes, and crisp bell peppers. Naturally gluten-free and dairy-free for an ideal post-workout recovery meal.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Hayley + Lila
Hayley 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
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Use pre-cooked chicken breast or leftover roast chicken to make this dish even faster.
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: Heat 1 tsp of olive oil in…
- 01
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a non-stick skillet over medium heat at 350°F (175°C).
Tap card to mark done - 02
Add 50g of sliced button mushrooms and…
Add 50g of sliced button mushrooms and 0.5 chopped bell pepper to the skillet and cook for 3 to 4 minutes until softened.
Look for: softened
Tap card to mark done - 03
Add 60g of diced cooked chicken breast
Add 60g of diced cooked chicken breast, 60g of thawed cooked prawns, and 50g of halved cherry tomatoes to the pan, stirring for 1 to 2 minutes until warm.
Look for: warm
Tap card to mark done - 04
Crack 2 eggs into a small bowl
Crack 2 eggs into a small bowl, whisk thoroughly, and pour evenly over the ingredients in the pan.
Tap card to mark done - 05
Cook on medium-low heat for 3 to…
Cook on medium-low heat for 3 to 4 minutes until the edges are firm and the bottom is light golden brown.
Look for: the edges are firm and the bottom is light golden brown
Tap card to mark done - 06
Carefully fold the omelette in half with…
Carefully fold the omelette in half with a spatula and cook for 1 minute longer until set through.
Look for: set through
Tap card to mark done - 07
Slide onto a warm plate and serve…
Slide onto a warm plate and serve immediately. Leftovers can be refrigerated in a sealed container for up to 24 hours.
Allow: 24 hours
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