Smoked Salmon and Spinach Scrambled Eggs
A classic, warm, and comforting breakfast featuring protein-packed eggs and oak-smoked salmon served over a thick slice of toasted seeded bread. Easy to prepare at home when you have a little extra time to cook.
Prep
5 min
Cook
10 min
Total
15 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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
If you have leftover spinach, store it dry in an airtight container lined with kitchen paper to keep it fresh for up to 5 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 a small non-stick pan over medium…
- 01
Heat a small non-stick pan over medium…
Heat a small non-stick pan over medium heat and add the olive oil.
Tap card to mark done - 02
Add the baby spinach to the pan…
Add the baby spinach to the pan and cook for 1 to 2 minutes until it has fully wilted, then transfer it to a plate and set aside.
Look for: it has fully wilted, then transfer it to a plate and set aside
Tap card to mark done - 03
Whisk the large eggs in a small…
Whisk the large eggs in a small bowl until they are completely blended and uniform in color.
Look for: they are completely blended and uniform in color
Tap card to mark done - 04
Lower the pan's heat to low
Lower the pan's heat to low. Pour the whisked eggs into the pan and cook, stirring slowly and continuously with a spatula, until soft curds form and the eggs are set but still moist (about 2 to 3 minutes).
Look for: soft curds form and the eggs are set but still moist (about 2 to 3 minutes)
Tap card to mark done - 05
Gently fold the smoked salmon and cooked…
Gently fold the smoked salmon and cooked spinach into the eggs for 30 seconds just to heat them through, then remove the pan from the heat.
Tap card to mark done - 06
Pop the thick slice of seeded wholemeal…
Pop the thick slice of seeded wholemeal bread into the toaster. Once toasted to a golden-brown texture, spread the butter evenly over it.
Tap card to mark done - 07
Spoon the warm scrambled egg mixture on…
Spoon the warm scrambled egg mixture on top of the buttered toast and serve immediately.
Ready when: everything is assembled and ready to enjoy
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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.