Avocado and Three-Egg Sourdough Toast
A hearty, hormone-supporting breakfast featuring creamy avocado and blistered cherry tomatoes on crisp sourdough. Finished with perfectly cooked eggs for a protein-packed start to your day.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
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 HealthWell-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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Prep ahead: If you are extremely short on time in the mornings, you can hard-boil the eggs the night before and slice them over the avocado toast instead of cooking them fresh.
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
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Toast the sourdough bread slices until golden…
- 01
Toast the sourdough bread slices until golden…
Toast the sourdough bread slices until golden brown and crisp.
Look for: golden brown and crisp
Tap card to mark done - 02
Heat a splash of olive oil in…
Heat a splash of olive oil in a skillet over medium heat. Add the halved cherry tomatoes and a pinch of salt, cooking until they begin to blister and soften, about 3 to 4 minutes.
Look for: they begin to blister and soften
Tap card to mark done - 03
Push the tomatoes to one side of…
Push the tomatoes to one side of the skillet. Crack the eggs into the empty space and cook them to your preference, either fried or softly scrambled.
Tap card to mark done - 04
Mash the avocado evenly across the warm…
While the eggs cook, mash the avocado evenly across the warm sourdough toast.
Tap card to mark done - 05
Top the avocado toast with the cooked…
Top the avocado toast with the cooked eggs and blistered tomatoes. Season generously with black pepper, a pinch of flaky sea salt, and a dash of red pepper flakes if you like a little heat.
Ready when: everything is assembled and ready to enjoy
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