Mediterranean Spinach and Egg White Scramble
A colorful, light scramble combining fluffy egg whites and one whole egg with fresh baby spinach, red onion, and fresh cilantro, topped with creamy sliced avocado. This heart-healthy breakfast is rich in lean protein and unsaturated fats, bringing a vibrant Mediterranean flare to your morning.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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
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
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
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
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 · Knife and cutting board
Time saver
Store any unused avocado halves tightly wrapped in plastic with a squeeze of fresh lemon juice in the refrigerator to prevent browning.
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: Prepare your fresh ingredients by finely dicing…
- 01
Prepare your fresh ingredients by finely dicing…
Prepare your fresh ingredients by finely dicing the red onion and chopping the fresh cilantro.
Tap card to mark done - 02
Whisk the large egg white and whole…
In a medium bowl, whisk the large egg white and whole egg together with a tiny pinch of salt and pepper until fully combined and slightly frothy.
Look for: fully combined and slightly frothy
Tap card to mark done - 03
Heat the olive oil in a medium…
Heat the olive oil in a medium non-stick skillet over medium heat for about 1 minute until warm.
Look for: warm
Tap card to mark done - 04
Add the diced red onion to the…
Add the diced red onion to the skillet and saute for 3 to 4 minutes, or until the onion becomes translucent and tender.
Look for: the onion becomes translucent and tender
Tap card to mark done - 05
Add the fresh baby spinach to the…
Add the fresh baby spinach to the skillet. Saute for 1 to 2 minutes, stirring constantly, just until the leaves wilt and turn bright green.
Look for: the leaves wilt and turn bright green
Tap card to mark done - 06
Pour the whisked egg mixture directly over…
Pour the whisked egg mixture directly over the vegetables. Reduce heat to medium-low and cook, stirring gently and continuously, for about 2 to 3 minutes until the eggs are softly set but still moist.
Look for: the eggs are softly set but still moist
Tap card to mark done - 07
Remove the skillet from the heat
Remove the skillet from the heat, fold in the chopped fresh cilantro, and transfer the scramble to a serving plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Thinly slice the medium avocado and place…
Thinly slice the medium avocado and place it right on top of the warm scramble. Serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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