Mediterranean Egg White and Spinach Scramble with Avocado
A light, flavorful breakfast scramble featuring fluffy egg whites, tender spinach, juicy cherry tomatoes, and rich avocado.
Prep
5 min
Cook
6 min
Total
11 min
Makes
1 serving
Created together. Shared with you.
Made by Kole + Lila
Kole 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
6 min
Total
11 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
For meal prep, chop vegetables ahead of time so assembly takes less than 5 minutes.
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 5 steps complete
Next: Place a medium nonstick skillet on the…
- 01
Place a medium nonstick skillet on the…
Place a medium nonstick skillet on the stove over medium heat and warm 1 teaspoon of olive oil for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add 1 cup of fresh spinach and…
Add 1 cup of fresh spinach and 5 halved cherry tomatoes to the skillet; cook for 2 minutes, stirring gently, until the spinach is fully wilted and tomatoes are softened.
Look for: the spinach is fully wilted and tomatoes are softened
Tap card to mark done - 03
Pour 1 cup of liquid egg whites…
Pour 1 cup of liquid egg whites into the skillet with the vegetables. Season with 0.25 teaspoon of dried oregano and a pinch of salt.
Tap card to mark done - 04
Gently scrape and turn the egg whites…
Using a spatula, gently scrape and turn the egg whites from the edges toward the center for 3 to 4 minutes until they are set and soft curd forms with no liquid remaining.
Look for: they are set and soft curd forms with no liquid remaining
Tap card to mark done - 05
Transfer the scramble to a plate
Transfer the scramble to a plate, top with 0.5 diced medium avocado, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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