Avocado and Mozzarella Breakfast Wrap
A protein-packed breakfast wrap featuring grass-fed eggs, creamy avocado, and melted mozzarella, served with a side of fresh mixed fruit.
Prep
5 min
Cook
15 min
Total
20 min
Makes about
1 serving
Created together. Shared with you.
Made by Barbara + Lila
Barbara 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
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
Large skillet · 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
- 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 6 steps complete
Next: Whisk together the egg and egg whites…
- 01
Whisk together the egg and egg whites…
In a small bowl, whisk together the egg and egg whites until well combined.
Look for: well combined
Tap card to mark done - 02
Heat a non-stick skillet over medium heat
Heat a non-stick skillet over medium heat. Pour in the egg mixture and scramble until fully cooked and set.
Look for: fully cooked and set
Tap card to mark done - 03
Place the tortilla on a flat surface
Place the tortilla on a flat surface. Layer the scrambled eggs, shredded mozzarella, and sliced avocado in the center.
Tap card to mark done - 04
Fold the sides of the tortilla inward…
Fold the sides of the tortilla inward and roll it up tightly.
Tap card to mark done - 05
Optional
Optional: Place the wrap back in the skillet for 1-2 minutes per side to melt the cheese and crisp the tortilla.
Allow: 1-2 minutes
Tap card to mark done - 06
Serve immediately with the mixed fruit on…
Serve immediately with the mixed fruit on the side.
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.