Savory Shredded Chicken and Spinach Fried Egg Bowl
A quick, 10-minute breakfast bowl featuring warm shredded chicken, wilted spinach, and sunny-side-up eggs over creamy avocado. Fully gluten-free, dairy-free, and sugar-free for an effortless high-protein morning.
Prep
3 min
Cook
6 min
Total
9 min
Makes
1 serving
Created together. Shared with you.
Made by Helen + Lila
Helen 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
6 min
Total
9 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
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 6 steps complete
Next: Place a medium non-stick skillet over medium…
- 01
Place a medium non-stick skillet over medium…
Place a medium non-stick skillet over medium heat and add 1 tsp (5 ml) of olive oil.
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Add 90g of pre-cooked shredded chicken breast…
Add 90g of pre-cooked shredded chicken breast and 1 cup of baby spinach to the pan. Cook for 2 to 3 minutes, stirring frequently, until the chicken is warmed through and the spinach is fully wilted.
Look for: the chicken is warmed through and the spinach is fully wilted
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Transfer the warmed chicken and spinach into…
Transfer the warmed chicken and spinach into a serving bowl.
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Return the skillet to medium heat
Return the skillet to medium heat. Crack 2 large eggs directly into the pan. Cook for 2 to 3 minutes until the egg whites are fully set and opaque, but the yolks remain soft.
Look for: the egg whites are fully set and opaque, but the yolks remain soft
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Gently slide the fried eggs on top…
Gently slide the fried eggs on top of the chicken and spinach mixture.
Ready when: everything is assembled and ready to enjoy
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Slice 0
Slice 0.25 of an avocado and fan it across the top of the bowl before serving warm. Consume within 2 hours or store leftovers in an airtight container in the refrigerator for up to 2 days.
Allow: 2 hours
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