Crustless Smoked Salmon and Spinach Egg Muffins
Fluffy baked egg muffins loaded with omega-3 rich smoked salmon, wilted spinach, and smooth cottage cheese. A nourishing, high-protein breakfast served completely bread-free and gentle on digestion.
Prep
10 min
Cook
20 min
Total
30 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 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
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
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
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
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Knife and cutting board
Time saver
Make a double batch and store in an airtight container in the fridge for up to 3 days for an effortless meal-prep option.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and light brush 3 cups of a muffin tray with…
- 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 8 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 light brush 3 cups of a muffin tray with olive oil to prevent sticking.
Tap card to mark done - 02
Heat a small non-stick pan over medium…
Heat a small non-stick pan over medium heat, add the spinach, and stir for 1 to 2 minutes until completely wilted.
Look for: completely wilted
Tap card to mark done - 03
Remove the spinach from heat
Remove the spinach from heat, press out excess liquid with a spoon, and finely chop.
Tap card to mark done - 04
Whisk together the eggs
In a medium bowl, whisk together the eggs, egg whites, and cottage cheese until smooth and well combined.
Look for: smooth and well combined
Tap card to mark done - 05
Fold the chopped spinach and torn smoked…
Fold the chopped spinach and torn smoked salmon into the egg mixture.
Tap card to mark done - 06
Divide the egg mixture evenly among the…
Divide the egg mixture evenly among the 3 oiled muffin cups.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake in the oven at 350°F (175°C)…
Bake in the oven at 350°F (175°C) for 18 to 20 minutes, or until the centers are set and the edges are lightly golden.
Look for: the centers are set and the edges are lightly golden
Tap card to mark done - 08
Allow the muffins to cool in the…
Allow the muffins to cool in the pan for 5 minutes before gently removing them with a silicone spatula to serve warm.
Allow: 5 minutes
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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.