Mediterranean Protein Pasta and Egg Salad
A refreshing, high-protein cold pasta salad combining tender protein pasta, hard-boiled eggs, crisp cucumber, and cherry tomatoes over fresh greens. Lightly dressed with extra virgin olive oil and crunchy pumpkin seeds for lasting satisfaction.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Colander · Knife and cutting board
Time saver
Prep the eggs and pasta a day in advance and store them sealed in the refrigerator for rapid assembly on busy workdays.
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: Bring a medium pot of water to…
- 01
Bring a medium pot of water to…
Bring a medium pot of water to a boil over high heat.
Tap card to mark done - 02
Add 50g (1
Add 50g (1.75 oz) protein pasta and boil for 8 to 10 minutes until tender; drain in a colander and rinse under cold tap water until completely cooled.
Look for: tender
Tap card to mark done - 03
Place 2 eggs in a small saucepan
While pasta cooks, place 2 eggs in a small saucepan, cover with cold water by 1 inch (2.5cm), bring to a rolling boil over high heat, then turn off heat, cover, and let stand for 10 minutes.
Allow: 10 minutes
Tap card to mark done - 04
Transfer eggs to an ice bath for…
Transfer eggs to an ice bath for 3 minutes, peel, and slice in half.
Allow: 3 minutes
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Combine 2 cups mixed salad greens
In a large salad bowl, combine 2 cups mixed salad greens, 0.5 pcs cucumber (cut into bite-sized half-moons), and 5 pcs cherry tomatoes (cut in half).
Tap card to mark done - 06
Add the cooled pasta to the bowl…
Add the cooled pasta to the bowl with the vegetables.
Tap card to mark done - 07
Drizzle 1 tbsp extra virgin olive oil…
Drizzle 1 tbsp extra virgin olive oil and 1 tbsp lemon juice over the salad, then toss gently until evenly coated.
Look for: evenly coated
Tap card to mark done - 08
Top with the sliced hard-boiled eggs and…
Top with the sliced hard-boiled eggs and sprinkle 1 tbsp pumpkin seeds over top before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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