Spinach and Cheddar High-Protein Egg Melt
A warm, comforting open-faced egg melt packed with wilted spinach, cottage cheese, and melted cheddar on toasted whole-wheat bread. Ready in just 10 minutes for a quick, savory energy boost.
Prep
3 min
Cook
7 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
7 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Store leftover bread in the freezer and toast directly from frozen.
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 a medium nonstick skillet over medium…
- 01
Heat a medium nonstick skillet over medium…
Heat a medium nonstick skillet over medium heat at 350°F (175°C) and add 1 tsp olive oil.
Tap card to mark done - 02
Place 1 cup raw spinach into the…
Place 1 cup raw spinach into the skillet and sauté for 1 to 2 minutes until fully wilted, then set aside on a plate.
Look for: fully wilted, then set aside on a plate
Tap card to mark done - 03
Whisk 2 eggs and 0
Whisk 2 eggs and 0.25 cup cottage cheese together in a small bowl until blended.
Look for: blended
Tap card to mark done - 04
Pour the egg mixture into the heated…
Pour the egg mixture into the heated skillet over medium-low heat at 300°F (150°C) and scramble gently with a spatula for 2 to 3 minutes until cooked through and softly set.
Look for: cooked through and softly set
Tap card to mark done - 05
Toast 2 slices of whole-wheat bread in…
Toast 2 slices of whole-wheat bread in a toaster for 2 to 3 minutes until golden brown.
Look for: golden brown
Tap card to mark done - 06
Top each slice of warm toast with…
Top each slice of warm toast with the scrambled egg mixture, wilted spinach, and 2 tbsp shredded cheddar cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Cover the toast briefly or place under…
Cover the toast briefly or place under a oven broiler at 400°F (200°C) for 1 to 2 minutes until the cheese is melted and bubbly.
Look for: the cheese is melted and bubbly
Tap card to mark done - 08
Serve warm immediately
Serve warm immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
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.