Mediterranean Egg White and Whole Egg Power Scramble
A fast, high-protein breakfast scramble featuring whole eggs, fluffy egg whites, wilted spinach, and sweet cherry tomatoes topped with crunchy pumpkin seeds. Delivers steady energy and gut-friendly nutrients without gluten, soy, or added sugar.
Prep
3 min
Cook
6 min
Total
9 min
Makes
1 serving
Created together. Shared with you.
Made by Candice + Lila
Candice 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
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
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
6 min
Total
9 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
To prep ahead, chop the tomatoes the night before so you can assemble in under 5 minutes.
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: Place a medium nonstick skillet on the…
- 01
Place a medium nonstick skillet on the…
Place a medium nonstick skillet on the stove over medium heat and add 1 tsp (5ml) olive oil, letting it warm for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 0
Add 0.5 cup cherry tomatoes to the pan and cook for 2 to 3 minutes, stirring occasionally, until the skins begin to soften and blister.
Look for: the skins begin to soften and blister
Tap card to mark done - 03
Add 1 cup baby spinach to the…
Add 1 cup baby spinach to the pan and cook for 1 minute until lightly wilted.
Look for: lightly wilted
Tap card to mark done - 04
Crack 2 large eggs and pour 0
Crack 2 large eggs and pour 0.5 cup egg whites into a small bowl, whisking with a fork for 15 seconds until combined.
Look for: combined
Tap card to mark done - 05
Turn the heat down to medium-low and…
Turn the heat down to medium-low and pour the egg mixture directly into the skillet with the vegetables.
Tap card to mark done - 06
Gently stir with a spatula for 2…
Gently stir with a spatula for 2 to 3 minutes until the eggs form soft, set curds.
Look for: the eggs form soft, set curds
Tap card to mark done - 07
Remove the skillet from the heat immediately…
Remove the skillet from the heat immediately to prevent overcooking.
Tap card to mark done - 08
Transfer the scramble to a plate
Transfer the scramble to a plate, sprinkle with 1 tbsp pumpkin seeds, and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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