Warm Artichoke Spinach Turkey Bowl with Chia
Herb-seasoned tender turkey breast tossed with warm artichoke hearts, garlic spinach, and toasted chia seeds. A high-protein, low-calorie keto dinner engineered for fiber and sustained fullness.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Ellie + Lila
Ellie 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 HealthComfortably 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
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
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
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 a medium non-stick skillet over medium-high…
- 01
Heat a medium non-stick skillet over medium-high…
Heat a medium non-stick skillet over medium-high heat (350°F / 175°C) for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 02
Season 140g lean turkey breast cutlets with…
Season 140g lean turkey breast cutlets with black pepper and garlic powder.
Tap card to mark done - 03
Add the turkey breast to the hot…
Add the turkey breast to the hot skillet and cook for 4 to 5 minutes per side until the meat reaches an internal temperature of 165°F (74°C) and is no longer pink inside.
Look for: the meat reaches an internal temperature of 165°F (74°C) and is no longer pink inside
Tap card to mark done - 04
Transfer cooked turkey to a cutting board…
Transfer cooked turkey to a cutting board and let rest for 3 minutes before slicing into bite-sized strips.
Allow: 3 minutes
Tap card to mark done - 05
Add 120g drained artichoke hearts and 2…
In the same skillet over medium heat, add 120g drained artichoke hearts and 2 clove minced garlic; saute for 2 minutes until warm and fragrant.
Look for: warm and fragrant
Tap card to mark done - 06
Add 100g fresh baby spinach to the…
Add 100g fresh baby spinach to the skillet in handfuls, stirring for 2 minutes until fully wilted.
Look for: fully wilted
Tap card to mark done - 07
Stir in 15g chia seeds and 1…
Stir in 15g chia seeds and 1 tbsp lemon juice, tossing until warm and combined.
Look for: warm and combined
Tap card to mark done - 08
Plate the spinach and artichoke mixture
Plate the spinach and artichoke mixture, top with sliced turkey breast, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
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.
Free to download