12-Minute Spicy Salmon and Chickpea Egg Skillet
A lightning-fast, high-protein skillet meal combining canned wild salmon, warm chickpeas, fresh spinach, and two soft-scrambled eggs spiced with red chili. Designed to keep you fully energized and satisfied for a demanding 12-hour shift without any faff.
Prep
4 min
Cook
8 min
Total
12 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
4 min
Cook
8 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Keep leftover canned salmon stored in an airtight glass container in the fridge for up to 2 days.
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: Heat 1 tbsp olive oil in a…
- 01
Heat 1 tbsp olive oil in a…
Heat 1 tbsp olive oil in a non-stick frying pan over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 1 finely sliced red chili and…
Add 1 finely sliced red chili and 1 minced garlic clove to the pan, sizzling for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 03
Add 120g drained chickpeas and 120g drained…
Add 120g drained chickpeas and 120g drained canned salmon to the pan, flaking the salmon gently with a spatula.
Tap card to mark done - 04
Cook for 3 minutes until the chickpeas…
Cook for 3 minutes until the chickpeas and salmon are heated through.
Look for: the chickpeas and salmon are heated through
Tap card to mark done - 05
Toss 50g baby spinach into the pan…
Toss 50g baby spinach into the pan and stir for 1 minute until wilted.
Look for: wilted
Tap card to mark done - 06
Crack 2 eggs directly into the pan
Crack 2 eggs directly into the pan, stirring constantly for 2 minutes until soft curd scrambles form and wrap around the ingredients.
Look for: soft curd scrambles form and wrap around the ingredients
Tap card to mark done - 07
Remove the skillet from heat immediately and…
Remove the skillet from heat immediately and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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