Mediterranean Egg White and Spinach Scramble
A fluffy, herb-infused scramble featuring egg whites, wilted spinach, and sweet cherry tomatoes served alongside creamy avocado. It provides a clean, nutrient-dense breakfast designed for heart health and steady morning energy.
Prep
5 min
Cook
6 min
Total
11 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 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
Time saver
Store leftover cooked vegetables and egg whites in an airtight container in the refrigerator for up to 2 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: Place a medium non-stick skillet over medium…
- 01
Place a medium non-stick skillet over medium…
Place a medium non-stick skillet over medium heat, registering 350°F (175°C).
Tap card to mark done - 02
Add olive oil to the warm skillet
Add olive oil to the warm skillet, tilting the pan so the oil evenly coats the bottom.
Tap card to mark done - 03
Add cherry tomato halves and minced garlic…
Add cherry tomato halves and minced garlic to the skillet. Saute for 2 minutes until the tomatoes soften and start to release their juices.
Look for: the tomatoes soften and start to release their juices
Tap card to mark done - 04
Add fresh baby spinach to the skillet…
Add fresh baby spinach to the skillet and stir for 1 minute until the leaves are completely wilted.
Look for: the leaves are completely wilted
Tap card to mark done - 05
Pour liquid egg whites into the skillet…
Pour liquid egg whites into the skillet directly over the vegetables. Using a spatula, gently fold the eggs from the edges toward the center for 3 minutes until fully set but still soft.
Look for: fully set but still soft
Tap card to mark done - 06
Remove the skillet from heat and season…
Remove the skillet from heat and season the scramble with black pepper and dried oregano.
Tap card to mark done - 07
Transfer the scramble to a serving plate…
Transfer the scramble to a serving plate and top with sliced avocado. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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