Mediterranean Protein-Packed Pasta Bowl
A balanced, nutrient-rich meal combining protein, healthy fats, and fiber to support hormonal balance and reduce inflammation during perimenopause.
Prep
10 min
Cook
25 min
Total
35 min
Makes about
1 serving
Created together. Shared with you.
Made by Heather + Lila
Heather 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 nourishment
A simple win you can notice for yourself
A clear, satisfying meal can make feeding yourself well feel easier. Notice your energy, fullness and comfort afterward.
Track: energy + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Prep garbanzo beans (drained), green bell pepper (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Cook the Brami protein pasta according to…
- 01
Cook the Brami protein pasta according to…
Cook the Brami protein pasta according to package instructions until al dente. Drain and set aside.
Look for: al dente
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Heat a skillet over medium heat with…
While pasta cooks, heat a skillet over medium heat with 1 tablespoon olive oil. Season chicken breasts with salt and pepper, cook 5-7 minutes per side until fully cooked. Let rest, then slice.
Look for: fully cooked
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Steam broccoli and cauliflower until tender but…
Steam broccoli and cauliflower until tender but crisp, about 5 minutes.
Look for: tender but crisp
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Combine cooked pasta
In a large bowl, combine cooked pasta, sliced chicken, garbanzo beans, grape tomatoes, marinated artichokes (including some marinade for flavor), broccoli, cauliflower, and diced green bell pepper.
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Add feta cheese
Add feta cheese, Parmesan, MCT mayo, and remaining olive oil. Toss gently to combine.
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Adjust seasoning with salt and pepper to…
Adjust seasoning with salt and pepper to taste. Serve warm or at room temperature.
Ready when: everything is assembled and ready to enjoy
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