Smoked Salmon and Avocado Scramble
A delicious, high-protein breakfast scramble combining fluffy egg whites, smoked salmon, and creamy avocado. It is entirely dairy-free and gluten-free, providing a deeply satisfying savory start to your morning.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Nichole + Lila
Nichole 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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 · Knife and cutting board
Time saver
If you do not have smoked salmon, canned salmon or leftover cooked salmon works beautifully as a direct replacement.
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 the large egg and large egg…
- 01
Whisk the large egg and large egg…
Whisk the large egg and large egg whites together in a medium bowl until completely smooth and slightly frothy.
Look for: completely smooth and slightly frothy
Tap card to mark done - 02
Heat the olive oil in a medium…
Heat the olive oil in a medium non-stick skillet over medium-low heat for about 1 minute until warm.
Look for: warm
Tap card to mark done - 03
Pour the whisked egg mixture into the…
Pour the whisked egg mixture into the skillet. Let it sit undisturbed for 20 seconds, then gently drag a spatula across the pan to form large, soft curds.
Tap card to mark done - 04
Cook
Cook, stirring occasionally and gently, for 2 to 3 minutes until the eggs are mostly set but still slightly moist.
Look for: the eggs are mostly set but still slightly moist
Tap card to mark done - 05
Gently fold in the flaked smoked salmon…
Gently fold in the flaked smoked salmon and diced avocado. Stir for 30 seconds just until warmed through, then remove the skillet from the heat.
Look for: warmed through, then remove the skillet from the heat
Tap card to mark done - 06
Slide the scramble onto a plate
Slide the scramble onto a plate, garnish with chopped fresh chives, and serve immediately.
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.