Warm Egg and Spinach Plate with Avocado Toast
Fluffy eggs paired with warm garlic-sautéed spinach and cherry tomatoes, served alongside rich avocado spread over whole grain toast. A quick, satisfying pescatarian breakfast loaded with high-quality protein and healthy fats.
Prep
5 min
Cook
6 min
Total
11 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy 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 · Whisk · Knife and cutting board
Time saver
For meal prep efficiency, spinach can be pre-washed and cherry tomatoes halved ahead of time.
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: Heat 1 tsp olive oil in a…
- 01
Heat 1 tsp olive oil in a…
Heat 1 tsp olive oil in a nonstick skillet over medium heat (350°F / 175°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 1 cup fresh spinach and 0
Add 1 cup fresh spinach and 0.25 cup cherry tomatoes to the pan. Sauté for 2 minutes until the spinach is fully wilted and tomatoes are softened.
Look for: the spinach is fully wilted and tomatoes are softened
Tap card to mark done - 03
Transfer cooked spinach and tomatoes to a…
Transfer cooked spinach and tomatoes to a serving plate and cover loosely with foil to keep warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Crack 2 large eggs into a bowl…
Crack 2 large eggs into a bowl and whisk thoroughly until uniform. Lower skillet heat to medium-low.
Look for: uniform
Tap card to mark done - 05
Pour whisked eggs into the pan and…
Pour whisked eggs into the pan and cook gently for 2 to 3 minutes, lifting and folding cooked curds until set but still moist.
Look for: set but still moist
Tap card to mark done - 06
Toast 1 slice whole-wheat bread to golden…
While eggs cook, toast 1 slice whole-wheat bread to golden brown.
Tap card to mark done - 07
Mash 0
Mash 0.5 avocado with a fork and spread evenly over warm toast.
Tap card to mark done - 08
Plate the scrambled eggs alongside the warm…
Plate the scrambled eggs alongside the warm vegetables and avocado toast to serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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