Goat Cheese Mushroom and Spinach Omelette
A fluffy, high-protein egg omelette folded around savory sautéed mushrooms, wilted spinach, and creamy goat cheese. Served alongside juicy olive-oil roasted cherry tomatoes for a balanced, dairy-free dinner.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Claire + Lila
Claire 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Whisk
Time saver
For meal prep, roast extra cherry tomatoes in advance; they store well in the fridge for up to 3 days.
Do these three things first
- 1Preheat the oven to 200°F (95°C) or set to a warm setting to keep tomatoes hot…
- 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 10 steps complete
Next: Preheat the oven to 200°F (95°C) or…
- 01
Preheat the oven to 200°F (95°C) or…
Preheat the oven to 200°F (95°C) or set to a warm setting to keep tomatoes hot if desired, or roast them first.
Tap card to mark done - 02
Line a small baking tray with parchment…
Line a small baking tray with parchment paper. Place 100g of cherry tomatoes on the tray, drizzle with 1 tsp (5ml) of extra virgin olive oil, and season with a small pinch of salt and pepper. Roast in the oven at 400°F (200°C) for 12 to 15 minutes until the skins burst and soften.
Look for: the skins burst and soften
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Heat 1 tsp (5ml) of olive oil…
Heat 1 tsp (5ml) of olive oil in a non-stick frying pan over medium-high heat. Add 100g of sliced mushrooms and sauté for 4 to 5 minutes until browned and moisture evaporates.
Look for: browned and moisture evaporates
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Add 50g of baby spinach to the…
Add 50g of baby spinach to the pan and toss for 1 minute until just wilted. Transfer the mushroom and spinach mixture to a small plate.
Look for: just wilted
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Crack 3 large eggs into a bowl
Crack 3 large eggs into a bowl, add a pinch of salt and black pepper, and whisk thoroughly with a fork until smooth and uniform.
Look for: smooth and uniform
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Wipe the frying pan clean
Wipe the frying pan clean, return to medium-low heat, and add the remaining 1 tsp (5ml) of olive oil, tilting the pan to coat evenly.
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Pour the whisked eggs into the warm…
Pour the whisked eggs into the warm pan. Cook undisturbed for 1 to 2 minutes until the edges begin to set, then gently lift the edges with a spatula to let uncooked egg flow underneath.
Look for: the edges begin to set, then gently lift the edges with a spatula to let uncooked egg flow underneath
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Scatter the cooked mushroom and spinach mixture…
Once the surface is mostly set but slightly glossy, scatter the cooked mushroom and spinach mixture over one half of the omelette, then crumble 40g of soft goat cheese over the top.
Ready when: everything is assembled and ready to enjoy
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Gently fold the empty half of the…
Gently fold the empty half of the omelette over the filling using a spatula. Cook for 1 further minute to melt the goat cheese.
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Slide the omelette onto a warm dinner…
Slide the omelette onto a warm dinner plate, arrange the roasted cherry tomatoes alongside, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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