Mediterranean Scrambled Eggs with Spinach and Feta
A quick and creamy egg scramble packed with spinach, cherry tomatoes, and crumbled feta. Deliciously seasoned and completely soy-free for a fast, high-protein morning meal.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Iris + Lila
Iris 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
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
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Store leftover cooked vegetables in an airtight container for up to 2 days to make morning prep even faster.
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: Place a medium non-stick skillet on the…
- 01
Place a medium non-stick skillet on the…
Place a medium non-stick skillet on the stove over medium heat and add 1 tsp (5ml) olive oil.
Tap card to mark done - 02
Crack 2 large eggs
In a small bowl, crack 2 large eggs, add a pinch of salt and black pepper, and whisk briskly with a fork for 30 seconds until well blended.
Look for: well blended
Tap card to mark done - 03
Add 0
Add 0.5 cup (75g) halved cherry tomatoes to the warm skillet and cook for 2 minutes until slight blistering appears.
Look for: slight blistering appears
Tap card to mark done - 04
Toss in 1 cup (30g) fresh spinach…
Toss in 1 cup (30g) fresh spinach and stir continuously for 1 minute until soft and fully wilted.
Look for: soft and fully wilted
Tap card to mark done - 05
Pour the whisked eggs directly into the…
Pour the whisked eggs directly into the skillet with the vegetables.
Tap card to mark done - 06
Reduce heat to medium-low and gently fold…
Reduce heat to medium-low and gently fold the eggs with a spatula for 2 minutes until soft curds form and eggs are just set.
Look for: soft curds form and eggs are just set
Tap card to mark done - 07
Sprinkle 2 tbsp (30g) crumbled feta cheese…
Sprinkle 2 tbsp (30g) crumbled feta cheese over the scramble, remove from heat, and let rest for 1 minute to melt slightly.
Allow: 1 minute
Tap card to mark done - 08
Plate immediately and serve warmly
Plate immediately and serve warmly.
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.
Free to download