Italian Chicken and Egg White Frittata
A fluffy, savory breakfast frittata featuring lean shredded chicken, tender zucchini, and juicy cherry tomatoes seasoned with aromatic Italian herbs. Served with a slice of toasted whole-wheat bread for a complete, fiber-packed start to your day.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Batch prep: You can make a larger frittata ahead of time, slice it, and store individual portions in airtight containers in the refrigerator for up to 3 days. Reheat gently in the microwave.
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 8 steps complete
Next: Prep the vegetables by slicing the zucchini…
- 01
Prep the vegetables by slicing the zucchini…
Prep the vegetables by slicing the zucchini into thin half-moons and halving the cherry tomatoes. Set them aside.
Tap card to mark done - 02
Whisk together the egg
In a medium mixing bowl, whisk together the egg, egg whites, and dried italian seasoning until fully combined and slightly frothy.
Look for: fully combined and slightly frothy
Tap card to mark done - 03
Heat the olive oil in a small…
Heat the olive oil in a small non-stick skillet or frying pan over medium heat.
Tap card to mark done - 04
Add the zucchini and halved cherry tomatoes…
Add the zucchini and halved cherry tomatoes to the pan. Saute for about 3 minutes, or until the zucchini begins to soften slightly and turn bright green.
Look for: the zucchini begins to soften slightly and turn bright green
Tap card to mark done - 05
Lower the heat to medium-low
Lower the heat to medium-low. Add the cooked chicken breast to the pan, distributing it evenly alongside the vegetables.
Tap card to mark done - 06
Pour the whisked egg mixture into the…
Pour the whisked egg mixture into the pan, tilting it to ensure the liquid completely covers the chicken and vegetables.
Tap card to mark done - 07
Cover the skillet with a lid and…
Cover the skillet with a lid and cook for 5 to 6 minutes, or until the edges are firm and the center is set and no longer jiggly.
Look for: the edges are firm and the center is set and no longer jiggly
Tap card to mark done - 08
Slide the finished frittata onto a plate
Slide the finished frittata onto a plate. Serve immediately alongside one slice of toasted whole-wheat bread.
Ready when: everything is assembled and ready to enjoy
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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.