Make-Ahead Savory Salmon and Seed Bites
Convenient, bake-and-go savory bites packed with wild salmon, pumpkin seeds, and spinach. These are entirely grain-free, egg-free, and dairy-free, making them perfect for busy mornings when you want a quick savory breakfast.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Laura + Lila
Laura 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 HealthEveryday 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
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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Mixing bowl
Time saver
Batch Prep: Double or triple this recipe easily and freeze the baked, cooled bites for up to 3 months. Reheat in a toaster oven for 5 minutes at 350°F (175°C) from frozen.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and lightly grease a standard muffin tin or…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and lightly grease a standard muffin tin or silicone baking cups with a tiny wipe of olive oil.
Tap card to mark done - 02
Flake the canned pink salmon with a…
In a large bowl, flake the canned pink salmon with a fork, checking for and removing any large bones or skin.
Tap card to mark done - 03
Add the pumpkin seeds
Add the pumpkin seeds, ground flaxseed, chopped spinach, and water to the flaked salmon.
Tap card to mark done - 04
Stir the salmon mixture thoroughly with a…
Stir the salmon mixture thoroughly with a wooden spoon for 2 minutes until the ground flaxseed absorbs the water and binds the ingredients into a thick, uniform batter.
Look for: the ground flaxseed absorbs the water and binds the ingredients into a thick, uniform batter
Tap card to mark done - 05
Divide the mixture evenly into 2 muffin…
Divide the mixture evenly into 2 muffin cups, pressing down firmly with the back of a spoon to pack them tight.
Ready when: everything is assembled and ready to enjoy
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Bake in the center of the oven…
Bake in the center of the oven for 22 to 25 minutes, until the tops feel firm to a light touch and the edges are lightly golden.
Look for: the tops feel firm to a light touch and the edges are lightly golden
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Remove from the oven and let the…
Remove from the oven and let the bites cool completely in the tin for 10 minutes to allow them to set.
Allow: 10 minutes
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Pop the bites out and serve immediately
Pop the bites out and serve immediately, or store them in an airtight container in the refrigerator for up to 5 days for an easy grab-and-go breakfast.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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