Warm Egg and Hemp Seed Protein Skillet
A warm, comforting breakfast skillet of scrambled whole eggs and egg whites folded with fresh spinach, cherry tomatoes, and nutty hemp seeds. Prepared with heart-healthy avocado oil for clear digestability and sustained morning energy.
Prep
5 min
Cook
6 min
Total
11 min
Makes
1 serving
Created together. Shared with you.
Made by Mah + Lila
Mah 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
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
6 min
Total
11 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
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 8 steps complete
Next: Heat 1 tsp (5ml) avocado oil in…
- 01
Heat 1 tsp (5ml) avocado oil in…
Heat 1 tsp (5ml) avocado oil in a small non-stick skillet over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 0
Add 0.5 cup cherry tomatoes to the skillet and cook for 2 minutes until skin begins to soften.
Look for: skin begins to soften
Tap card to mark done - 03
Add 1 cup baby spinach to the…
Add 1 cup baby spinach to the skillet and stir for 1 to 2 minutes until fully wilted.
Look for: fully wilted
Tap card to mark done - 04
Whisk 2 large eggs with 0
In a small bowl, whisk 2 large eggs with 0.5 cup egg whites using a fork until smooth and uniform.
Look for: smooth and uniform
Tap card to mark done - 05
Pour the whisked egg mixture directly over…
Pour the whisked egg mixture directly over the wilted spinach and tomatoes in the skillet.
Tap card to mark done - 06
Lower heat to medium-low and gently stir…
Lower heat to medium-low and gently stir with a spatula for 2 to 3 minutes until soft, warm curds form.
Look for: soft, warm curds form
Tap card to mark done - 07
Remove skillet from heat and stir in…
Remove skillet from heat and stir in 1 tbsp hemp seeds.
Tap card to mark done - 08
Plate immediately while warm and enjoy
Plate immediately while warm and enjoy.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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