Mediterranean Savory Egg and Cucumber Yogurt Bowl
Crisp diced English cucumber served over creamy nonfat Greek yogurt with two soft-boiled eggs. A fast, refreshing breakfast loaded with whole-food protein.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Mah + Lila
Mah 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
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
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
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Knife and cutting board
Time saver
Soft-boiling eggs ahead of time makes this breakfast ready in under two minutes on busy mornings.
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: Fill a small saucepan with water and…
- 01
Fill a small saucepan with water and…
Fill a small saucepan with water and bring it to a rolling boil over high heat.
Tap card to mark done - 02
Carefully lower 2 eggs into the boiling…
Carefully lower 2 eggs into the boiling water using a spoon, reduce heat to medium, and boil for 6 minutes for soft yolks or 8 minutes for hard yolks.
Allow: 6 minutes
Tap card to mark done - 03
Transfer the cooked eggs immediately to a…
Transfer the cooked eggs immediately to a bowl of ice water for 3 minutes to stop the cooking process.
Allow: 3 minutes
Tap card to mark done - 04
Dice 1/2 English cucumber into small 1/4-inch…
Dice 1/2 English cucumber into small 1/4-inch (0.6cm) pieces.
Tap card to mark done - 05
Spread 1/2 cup 0% lactose-free Greek yogurt…
Spread 1/2 cup 0% lactose-free Greek yogurt across the bottom of a wide serving bowl.
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Top the yogurt with the diced cucumber
Top the yogurt with the diced cucumber, gently peel and halved the boiled eggs, and place them on top.
Ready when: everything is assembled and ready to enjoy
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Drizzle with 0
Drizzle with 0.5 tsp olive oil and sprinkle with a pinch of salt and black pepper before serving.
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