High-Protein Spinach and Feta Egg Scramble
A quick, 10-minute post-workout breakfast featuring eggs, egg whites, wilted spinach, and creamy feta. Packed with protein to fuel recovery and keep you full all morning.
Prep
3 min
Cook
5 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Kristi + Lila
Kristi 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
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
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
3 min
Cook
5 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Can be prepared ahead as egg muffins if baked at 350°F (175°C) for 18 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 6 steps complete
Next: Whisk together 2 whole eggs
- 01
Whisk together 2 whole eggs
In a small bowl, whisk together 2 whole eggs, 0.5 cups egg whites, 0.125 tsp salt, and 0.125 tsp black pepper until fully combined.
Look for: fully combined
Tap card to mark done - 02
Heat a nonstick skillet over medium heat…
Heat a nonstick skillet over medium heat (350°F / 175°C) and add 1 tsp olive oil, swirling to coat the surface.
Tap card to mark done - 03
Add 1 cup fresh spinach to the…
Add 1 cup fresh spinach to the skillet and cook for 1 to 2 minutes until completely wilted.
Look for: completely wilted
Tap card to mark done - 04
Pour the whisked egg mixture into the…
Pour the whisked egg mixture into the skillet with the spinach.
Tap card to mark done - 05
Gently stir with a spatula for 2…
Gently stir with a spatula for 2 to 3 minutes until soft curds form and the eggs are cooked through but still moist.
Look for: soft curds form and the eggs are cooked through but still moist
Tap card to mark done - 06
Remove from heat
Remove from heat, stir in 2 tbsp crumbled feta cheese, and serve immediately on a plate.
Ready when: everything is assembled and ready to enjoy
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