Quick Turkey and Spinach Scramble with Cottage Cheese
A light, savory breakfast packed with fluffy egg whites, smoked turkey, spinach, and creamy low-fat cottage cheese. Finished with sliced avocado and juicy cherry tomatoes for a balanced, energy-boosting morning meal.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
7 min
Total
12 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 extra virgin olive oil, allowing it to heat for 1 minute until warm.
Look for: warm
Tap card to mark done - 02
Add 1 cup (30g) of baby spinach…
Add 1 cup (30g) of baby spinach and 5 sliced cherry tomatoes to the pan. Sauté for 2 minutes until the spinach is wilted and the tomatoes are soft.
Look for: the spinach is wilted and the tomatoes are soft
Tap card to mark done - 03
Stir in 1
Stir in 1.75 oz (50g) of diced smoked turkey breast and heat for 1 minute until warm.
Look for: warm
Tap card to mark done - 04
Pour 0
Pour 0.75 cup (180 ml) of egg whites into the skillet. Cook over medium-low heat for 3 to 4 minutes, gently stirring with a spatula until the egg whites are fully set and fluffy.
Look for: the egg whites are fully set and fluffy
Tap card to mark done - 05
Remove the skillet from heat and spoon…
Remove the skillet from heat and spoon 0.5 cup (113g) of low-fat cottage cheese directly alongside the scramble.
Tap card to mark done - 06
Top with 0
Top with 0.25 sliced avocado and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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