Smoked Salmon and Spinach Egg Muffins with Toast
Savory baked egg muffins loaded with omega-3 rich smoked salmon, cottage cheese, and tender spinach. Served alongside toasted whole-wheat bread for a quick, grab-and-go morning meal.
Prep
5 min
Cook
20 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
20 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl · Knife and cutting board
Time saver
Make-Ahead Friendly: Bake a double batch on Sunday, allow to cool completely, and store in an airtight container in the fridge for up to 4 days. Reheat in the microwave for 30 to 45 seconds.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and lightly grease 3 cups of a standard muff…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and lightly grease 3 cups of a standard muffin tin with olive oil spray.
Tap card to mark done - 02
Crack 2 large eggs and whisk thoroughly…
In a small mixing bowl, crack 2 large eggs and whisk thoroughly until uniform in color and texture.
Look for: uniform in color and texture
Tap card to mark done - 03
Add 50g low-fat cottage cheese
Add 50g low-fat cottage cheese, 30g finely chopped spinach, and 40g diced smoked salmon to the whisked eggs, stirring until evenly distributed.
Look for: evenly distributed
Tap card to mark done - 04
Divide the egg mixture evenly among the…
Divide the egg mixture evenly among the 3 prepared muffin cups.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Sprinkle 15g pumpkin seeds evenly across the…
Sprinkle 15g pumpkin seeds evenly across the tops of the muffin cups.
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Place the muffin tin on the middle…
Place the muffin tin on the middle rack of the oven and bake at 350°F (175°C) for 18 to 20 minutes until the center of each muffin is set and firmly springy to the touch.
Look for: the center of each muffin is set and firmly springy to the touch
Tap card to mark done - 07
Place 1 slice of whole-wheat bread into…
While the muffins bake, place 1 slice of whole-wheat bread into a toaster and toast for 2 to 3 minutes until golden brown and crispy.
Look for: golden brown and crispy
Tap card to mark done - 08
Remove the muffin tin from the oven…
Remove the muffin tin from the oven and let cool for 2 minutes before transferring the muffins to a plate.
Allow: 2 minutes
Tap card to mark done - 09
Serve the warm egg muffins alongside the…
Serve the warm egg muffins alongside the toasted whole-wheat bread.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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