Sheet Pan Salmon and Egg Brunch Hash
An effortless, single-pan brunch combining roasted salmon, baked eggs, caramelized Brussels sprouts, bell peppers, and onion. Served with toasted sourdough, it delivers a satisfying savory kick with minimal cleanup.
Prep
10 min
Cook
22 min
Total
32 min
Makes
3 servings
Created together. Shared with you.
Made by Karen + Lila
Karen 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
22 min
Total
32 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
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 400°F (205°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 9 steps complete
Next: Preheat your oven to 400°F (205°C)
- 01
Preheat your oven to 400°F (205°C)
Preheat your oven to 400°F (205°C).
Tap card to mark done - 02
Dice the salmon fillet
Dice the salmon fillet, green bell pepper, and red onion into bite-sized pieces. Trim the ends of the brussels sprout and slice them in half.
Tap card to mark done - 03
Place the brussels sprout
Place the brussels sprout, green bell pepper, and red onion onto a large baking sheet. Drizzle with olive oil, tossing well to coat. Spread them out in a single layer.
Tap card to mark done - 04
Roast the vegetables in the oven for…
Roast the vegetables in the oven for 12 minutes until they begin to soften and brown at the edges.
Look for: they begin to soften and brown at the edges
Tap card to mark done - 05
Remove the baking sheet from the oven
Remove the baking sheet from the oven. Scatter the diced salmon fillet pieces evenly among the roasted vegetables.
Tap card to mark done - 06
Clear two small circular spaces on the…
Clear two small circular spaces on the baking sheet and crack a large egg into each space.
Tap card to mark done - 07
Return the baking sheet to the oven…
Return the baking sheet to the oven and bake for 8 to 10 minutes, or until the egg whites are set and opaque, and the salmon is cooked through and flakes easily with a fork.
Look for: the egg whites are set and opaque, and the salmon is cooked through and flakes easily with a fork
Tap card to mark done - 08
Toast the sourdough bread slice in a…
Toast the sourdough bread slice in a toaster or on a dry skillet until golden brown and crisp.
Look for: golden brown and crisp
Tap card to mark done - 09
Transfer the roasted salmon
Transfer the roasted salmon, egg, and vegetable hash to a plate and serve alongside the toasted sourdough bread slice.
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.
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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.