Black Bean and Egg White Breakfast Skillet
A quick, warm breakfast skillet packed with light egg whites, hearty black beans, and colorful sautéed vegetables. Designed to fuel your body after a long shift without feeling heavy.
Prep
5 min
Cook
8 min
Total
13 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
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
Comfortably 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
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
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Pre-chop bell peppers and cherry tomatoes ahead of time to make this skillet meal ready in under 10 minutes post-shift.
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 6 steps complete
Next: Heat olive oil in a non-stick skillet…
- 01
Heat olive oil in a non-stick skillet…
Heat olive oil in a non-stick skillet over medium heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add chopped bell pepper and cherry tomatoes…
Add chopped bell pepper and cherry tomatoes to the skillet; cook for 3 to 4 minutes until peppers are slightly tender and tomato skins begin to blister.
Look for: peppers are slightly tender and tomato skins begin to blister
Tap card to mark done - 03
Rinse and drain black beans
Rinse and drain black beans, then add them to the skillet with spinach, stirring for 1 to 2 minutes until spinach is fully wilted.
Look for: spinach is fully wilted
Tap card to mark done - 04
Pour egg whites evenly over the vegetable…
Pour egg whites evenly over the vegetable and bean mixture.
Tap card to mark done - 05
Cook undisturbed for 1 minute
Cook undisturbed for 1 minute, then gently fold with a spatula for another 2 minutes until egg whites are set and opaque.
Look for: egg whites are set and opaque
Tap card to mark done - 06
Serve warm immediately or transfer to an…
Serve warm immediately or transfer to an airtight container for post-shift storage up to 2 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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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.