Quick Black Bean and Egg White Scramble
A warm, high-protein breakfast scramble with tender egg whites, black beans, baby spinach, and cherry tomatoes. Takes under 10 minutes to whip up for an energetic start to your day.
Prep
3 min
Cook
5 min
Total
8 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 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
5 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Keep liquid egg whites in your fridge for effortless measuring and super fast meal prep.
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: Heat 1 tsp olive oil in a…
- 01
Heat 1 tsp olive oil in a…
Heat 1 tsp olive oil in a non-stick skillet over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 4 cherry tomatoes (halved) and 100g…
Add 4 cherry tomatoes (halved) and 100g canned black beans (rinsed and drained) to the skillet, sprinkling in 0.25 tsp ground cumin. Cook for 2 minutes until warmed through and fragrant.
Look for: warmed through and fragrant
Tap card to mark done - 03
Add 30g fresh spinach leaves and stir…
Add 30g fresh spinach leaves and stir for 1 minute until wilted.
Look for: wilted
Tap card to mark done - 04
Pour 150g egg whites directly into the…
Pour 150g egg whites directly into the pan with the vegetables and beans.
Tap card to mark done - 05
Gently turn and scramble with a spatula…
Gently turn and scramble with a spatula for 2 to 3 minutes until the egg whites are fully set, opaque, and soft.
Look for: the egg whites are fully set, opaque, and soft
Tap card to mark done - 06
Plate immediately and enjoy warm
Plate immediately and enjoy warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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