High Protein Black Bean and Egg Breakfast Bowl
A savory breakfast bowl packed with fluffy eggs, seasoned black beans, and creamy Greek yogurt. Quick to assemble and satisfying for steady morning energy.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Nicole + Lila
Nicole 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
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
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Place a medium nonstick skillet over medium…
- 01
Place a medium nonstick skillet over medium…
Place a medium nonstick skillet over medium heat at 350°F (175°C) and add 1 tsp olive oil.
Tap card to mark done - 02
Add 0
Add 0.5 cup rinsed black beans and 0.25 cup cherry tomatoes to the skillet, cooking for 2 minutes until warmed through.
Look for: warmed through
Tap card to mark done - 03
Whisk 2 eggs and 0
Whisk 2 eggs and 0.25 cup egg whites together in a small bowl until smooth.
Look for: smooth
Tap card to mark done - 04
Push the black beans and tomatoes to…
Push the black beans and tomatoes to one side of the skillet and pour the egg mixture into the empty side.
Tap card to mark done - 05
Gently stir the eggs with a spatula…
Gently stir the eggs with a spatula for 2 to 3 minutes until soft, set curds form.
Look for: soft, set curds form
Tap card to mark done - 06
Remove the skillet from heat and transfer…
Remove the skillet from heat and transfer the eggs, black beans, and tomatoes into a serving bowl.
Tap card to mark done - 07
Top the bowl with 0
Top the bowl with 0.25 cup non-fat plain greek yogurt and serve warm immediately.
Ready when: everything is assembled and ready to enjoy
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