High-Protein Egg and Spinach Bagel Thins
A satisfying, toasted whole-wheat bagel thin layered with fluffy eggs, wilted spinach, and melted cheddar. Packed with high protein and iron, it keeps calories sensible for weight management.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Melissa + Lila
Melissa 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
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
Everyday nourishment
One less thing to overthink
When your cycle feels unpredictable, a straightforward, balanced meal is a useful piece of routine you can control.
Notice: energy + meal rhythm
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
If preparing ahead, toast the bagel thin just before eating so it stays crispy.
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 7 steps complete
Next: Place a medium skillet over medium heat…
- 01
Place a medium skillet over medium heat…
Place a medium skillet over medium heat and warm 1 teaspoon of olive oil.
Tap card to mark done - 02
Add 1 cup of fresh spinach to…
Add 1 cup of fresh spinach to the skillet and sauté for 1 to 2 minutes until fully wilted. Transfer the spinach to a small plate.
Look for: fully wilted
Tap card to mark done - 03
Whisk 2 large eggs and 2 large…
Whisk 2 large eggs and 2 large egg whites together in a small bowl until completely smooth.
Look for: completely smooth
Tap card to mark done - 04
Pour the whisked eggs into the warm…
Pour the whisked eggs into the warm skillet over medium-low heat. Cook for 2 to 3 minutes, gently stirring with a spatula until soft curds form.
Look for: soft curds form
Tap card to mark done - 05
Toast 1 whole-wheat bagel thin in a…
Toast 1 whole-wheat bagel thin in a toaster on medium heat for 2 minutes until golden brown.
Look for: golden brown
Tap card to mark done - 06
Layer the bottom half of the toasted…
Layer the bottom half of the toasted bagel thin with the cooked spinach, warm scramble, and 1 slice of cheddar cheese. Place the top bagel half over the cheese to melt it slightly.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Serve warm immediately
Serve warm immediately. Store any leftover cooked components in a sealed container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.