High-Protein Spinach and Cottage Cheese Omelet
A fluffy, golden egg omelet folded with creamy cottage cheese, fresh spinach, and savory parmesan. Delivers over 25g of high-quality vegetarian protein to start your day with steady energy.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Sara + Lila
Sara 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 HealthEveryday 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
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
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
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
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Store any leftovers in an airtight container in the refrigerator for up to 1 day; reheat gently in a skillet over low heat.
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 9 steps complete
Next: Whisk together 2 large eggs and 2…
- 01
Whisk together 2 large eggs and 2…
In a medium mixing bowl, whisk together 2 large eggs and 2 egg whites until fully combined and slightly frothy, about 30 seconds.
Look for: fully combined and slightly frothy
Tap card to mark done - 02
Heat 1 tsp (5ml) of olive oil…
Heat 1 tsp (5ml) of olive oil in an 8-inch (20cm) nonstick skillet over medium heat for 1 to 2 minutes.
Allow: 1 to 2 minutes
Tap card to mark done - 03
Add 1 cup (30g) of fresh spinach…
Add 1 cup (30g) of fresh spinach to the skillet and cook for 1 to 2 minutes until wilted, stirring frequently.
Look for: wilted, stirring frequently
Tap card to mark done - 04
Pour the whisked eggs directly over the…
Pour the whisked eggs directly over the spinach in the skillet, ensuring the egg spreads evenly across the pan surface.
Tap card to mark done - 05
Cook undisturbed for 2 to 3 minutes…
Cook undisturbed for 2 to 3 minutes until the edges begin to set and lift easily with a spatula.
Look for: the edges begin to set and lift easily with a spatula
Tap card to mark done - 06
Dollop 0
Dollop 0.5 cup (110g) of low-fat cottage cheese and sprinkle 1 tbsp (7g) of grated parmesan cheese evenly over one half of the omelet.
Tap card to mark done - 07
Carefully slide a spatula under the plain…
Carefully slide a spatula under the plain half and fold it over the filling to create a half-moon shape.
Tap card to mark done - 08
Cook for another 1 to 2 minutes…
Cook for another 1 to 2 minutes until the eggs are completely set and the cheese filling is warmed through.
Look for: the eggs are completely set and the cheese filling is warmed through
Tap card to mark done - 09
Gently slide the omelet onto a warm…
Gently slide the omelet onto a warm plate and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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