Warm Spinach and Herb Egg White Scramble with Sourdough
A light, fluffy egg white scramble folded with soft spinach and savory nutritional yeast, served alongside toasted sourdough and creamy avocado. Comforting, high in protein, and exceptionally gentle on digestion.
Prep
5 min
Cook
5 min
Total
10 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
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Store leftover liquid egg whites in the refrigerator and use within 3 days of opening.
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 extra-virgin olive oil in a non-stick…
- 01
Heat extra-virgin olive oil in a non-stick…
Heat extra-virgin olive oil in a non-stick skillet over medium heat for about 1 minute until glistening.
Look for: glistening
Tap card to mark done - 02
Add spinach to the skillet and cook…
Add spinach to the skillet and cook for 1 to 2 minutes, stirring continuously, until fully wilted.
Look for: fully wilted
Tap card to mark done - 03
Toast the sourdough bread slice in a…
Toast the sourdough bread slice in a toaster until golden brown, about 2 minutes.
Look for: golden brown
Tap card to mark done - 04
Pour egg whites into the skillet with…
Pour egg whites into the skillet with the spinach and reduce heat to medium-low.
Tap card to mark done - 05
Gently sweep a spatula across the pan…
Gently sweep a spatula across the pan continuously for 2 to 3 minutes until soft, fluffy curds form and no liquid remains.
Look for: soft, fluffy curds form and no liquid remains
Tap card to mark done - 06
Remove from heat and stir in the…
Remove from heat and stir in the nutritional yeast, along with a pinch of salt and dried herbs if desired.
Tap card to mark done - 07
Plate the warm scramble next to the…
Plate the warm scramble next to the toast, top the toast with sliced avocado, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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