Avocado and Feta Sourdough Toast with Eggs
A nutrient-dense breakfast featuring creamy smashed avocado, tangy feta, and pickled onions on homemade sourdough, served with a side of protein-rich milk.
Prep
5 min
Cook
10 min
Total
15 min
Makes about
1 serving
Created together. Shared with you.
Made by Natashia + Lila
Natashia 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 7 steps complete
Next: Toast the sourdough bread until golden and…
- 01
Toast the sourdough bread until golden and…
Toast the sourdough bread until golden and crisp.
Look for: golden and crisp
Tap card to mark done - 02
Smash the avocado with a pinch of…
In a small bowl, smash the avocado with a pinch of salt and pepper if desired.
Tap card to mark done - 03
Prepare the eggs to your preference (poached…
Prepare the eggs to your preference (poached or soft-boiled work beautifully with this dish).
Tap card to mark done - 04
Spread the smashed avocado onto the toasted…
Spread the smashed avocado onto the toasted sourdough bread.
Tap card to mark done - 05
Top the avocado with the eggs
Top the avocado with the eggs, crumbled feta cheese, and pickled onion.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Spread the peanut butter on a small…
Spread the peanut butter on a small corner of the toast or enjoy it separately.
Tap card to mark done - 07
Serve alongside a cold glass of milk
Serve alongside a cold glass of milk.
Ready when: everything is assembled and ready to enjoy
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