Smoked Salmon and Baby Kale Egg Scramble
A high-protein morning scramble featuring savory smoked salmon and tender baby kale. Quick to make and packed with 30g of protein for lasting energy.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Yvonne + Lila
Yvonne 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 HealthEveryday 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
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
Steadier 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
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
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Whisk the whole eggs and egg whites…
- 01
Whisk the whole eggs and egg whites…
Whisk the whole eggs and egg whites together in a bowl until smooth and evenly blended.
Look for: smooth and evenly blended
Tap card to mark done - 02
Heat the extra-virgin olive oil in a…
Heat the extra-virgin olive oil in a non-stick skillet over medium-low heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 03
Add the baby kale to the skillet…
Add the baby kale to the skillet and cook for 1 to 2 minutes until just wilted and bright green.
Look for: just wilted and bright green
Tap card to mark done - 04
Pour the whisked eggs into the skillet…
Pour the whisked eggs into the skillet with the kale.
Tap card to mark done - 05
Gently stir with a silicone spatula for…
Gently stir with a silicone spatula for 2 to 3 minutes, curding the eggs softly until almost set.
Look for: almost set
Tap card to mark done - 06
Stir in the smoked salmon pieces and…
Stir in the smoked salmon pieces and cook for 30 seconds until heated through and the eggs are cooked to soft perfection.
Look for: heated through and the eggs are cooked to soft perfection
Tap card to mark done - 07
Remove from heat immediately
Remove from heat immediately, plate, and serve warm.
Ready when: everything is assembled and ready to enjoy
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