Express Protein Wrap Quiche
A quick and protein-packed crustless-style quiche using a protein wrap as a base, filled with fresh spinach, bell pepper, and feta cheese.
Prep
10 min
Cook
15 min
Total
25 min
Makes about
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
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
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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 350°F (175°C).
- 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 6 steps complete
Next: Preheat your oven to 350°F (175°C)
- 01
Preheat your oven to 350°F (175°C)
Preheat your oven to 350°F (175°C).
Tap card to mark done - 02
Lightly press the protein wrap into a…
Lightly press the protein wrap into a small oven-safe dish or cake tin to create a bowl shape.
Tap card to mark done - 03
Place the baby spinach in the bottom…
Place the baby spinach in the bottom of the wrap. Layer the bell pepper on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Whisk the eggs together and pour the…
In a small bowl, whisk the eggs together and pour the mixture over the vegetables.
Tap card to mark done - 05
Crumble the feta cheese evenly over the…
Crumble the feta cheese evenly over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake for 15-20 minutes or until the…
Bake for 15-20 minutes or until the eggs are set and the edges of the wrap are golden brown.
Look for: the eggs are set and the edges of the wrap are golden brown
Tap card to mark done
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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.