Mediterranean Smoked Salmon Egg Bites
Flavorful, protein-packed egg bites studded with savory smoked salmon, creamy feta cheese, and fresh dill. Easy to prepare ahead for a fast, mid-morning protein boost.
Prep
5 min
Cook
20 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Veronica + Lila
Veronica 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
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
5 min
Cook
20 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and lightly oil 4 cups of a silicone muffin…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and lightly oil 4 cups of a silicone muffin pan.
Tap card to mark done - 02
Whisk together whole egg
In a medium mixing bowl, whisk together whole egg, egg white, cottage cheese, black pepper, and garlic powder until smooth.
Look for: smooth
Tap card to mark done - 03
Stir in chopped smoked salmon
Stir in chopped smoked salmon, crumbled feta cheese, and chopped fresh dill.
Tap card to mark done - 04
Divide the mixture evenly among the 4…
Divide the mixture evenly among the 4 prepared muffin cups.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Bake for 20 to 22 minutes
Bake for 20 to 22 minutes, or until the egg bites are set in the center and light golden around the edges.
Look for: the egg bites are set in the center and light golden around the edges
Tap card to mark done - 06
Let cool for 5 minutes before removing…
Let cool for 5 minutes before removing from the pan. Serve warm or store in an airtight container in the refrigerator for up to 4 days.
Allow: 5 minutes
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