Whole-Wheat Bagel With Spinach And Feta Egg
A satisfying breakfast featuring a toasted whole-wheat bagel topped with a protein-packed baked egg, fresh spinach, and savory feta cheese.
Prep
5 min
Cook
15 min
Total
20 min
Makes about
1 serving
Created together. Shared with you.
Made by Kelli + Lila
Kelli 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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy 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
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
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 or toaster 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 or toaster oven to…
- 01
Preheat your oven or toaster oven to…
Preheat your oven or toaster oven to 350°F (175°C).
Tap card to mark done - 02
Lightly grease a small ramekin or oven-safe…
Lightly grease a small ramekin or oven-safe dish. Place the spinach in the bottom, crack the egg on top, and sprinkle with crumbled feta cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Bake for 12-15 minutes until the egg…
Bake for 12-15 minutes until the egg white is set but the yolk remains to your liking.
Look for: the egg white is set but the yolk remains to your liking
Tap card to mark done - 04
Toast the whole-wheat bagel half until golden…
While the egg is baking, toast the whole-wheat bagel half until golden brown.
Look for: golden brown
Tap card to mark done - 05
Place the baked egg mixture onto the…
Place the baked egg mixture onto the toasted bagel half.
Tap card to mark done - 06
Serve alongside a hot coffee with a…
Serve alongside a hot coffee with a splash of milk.
Ready when: everything is assembled and ready to enjoy
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.