Gentle Salmon and Soft Scrambled Egg Rice Bowl
A warm, gut-soothing bowl of soft scrambled eggs, canned salmon, and tender spinach over fluffy jasmine rice. Fast, comforting, and exceptionally gentle on digestion after a long shift.
Prep
3 min
Cook
4 min
Total
7 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 HealthDigestive 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
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
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
3 min
Cook
4 min
Total
7 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 6 steps complete
Next: Microwave 0
- 01
Microwave 0
Microwave 0.5 cup of pre-cooked jasmine rice in a microwave-safe bowl on high for 60 seconds until hot and steaming.
Look for: hot and steaming
Tap card to mark done - 02
Crack 2 eggs into a small bowl…
Crack 2 eggs into a small bowl and whisk lightly with a fork and a pinch of salt.
Tap card to mark done - 03
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a non-stick skillet over medium-low heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 04
Pour the whisked eggs into the warm…
Pour the whisked eggs into the warm skillet and gently fold with a soft spatula for 2 minutes until tender curds form.
Look for: tender curds form
Tap card to mark done - 05
Flake 85g of canned salmon into the…
Flake 85g of canned salmon into the pan and toss in 0.5 cup of baby spinach, cooking gently for 1 minute until the spinach wilts.
Look for: the spinach wilts
Tap card to mark done - 06
Spoon the egg and salmon scramble over…
Spoon the egg and salmon scramble over the warm rice and enjoy immediately.
Tap card to mark done
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