Pumpkin Seed Toast with Egg and Herbed Greek Yogurt
Toasted pumpkin seed bread spread with savory garlic-herb Greek yogurt, sliced egg, and hemp seeds. A high-protein, fiber-rich breakfast crafted for steady energy without avocado.
Prep
5 min
Cook
3 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Serena + Lila
Serena 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
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
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
3 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Pre-boil a batch of eggs earlier in the week to keep morning preparation under 5 minutes.
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: Place 1 slice of pumpkin seed bread…
- 01
Place 1 slice of pumpkin seed bread…
Place 1 slice of pumpkin seed bread into a toaster and toast on medium setting for 2 to 3 minutes until warm and crisp around the edges.
Look for: warm and crisp around the edges
Tap card to mark done - 02
Combine 50g Greek yogurt
In a small bowl, combine 50g Greek yogurt, 1 tsp chopped fresh dill, a small pinch of garlic powder, and a pinch of black pepper. Stir with a spoon until smooth and well blended.
Look for: smooth and well blended
Tap card to mark done - 03
Slice 2 hard-boiled eggs evenly into rounds
Slice 2 hard-boiled eggs evenly into rounds.
Tap card to mark done - 04
Spread the herbed Greek yogurt evenly across…
Spread the herbed Greek yogurt evenly across the top of the toasted bread.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Layer the sliced eggs over the yogurt…
Layer the sliced eggs over the yogurt mixture in a single layer.
Tap card to mark done - 06
Sprinkle 1 tbsp of hemp seeds evenly…
Sprinkle 1 tbsp of hemp seeds evenly over the eggs.
Tap card to mark done - 07
Serve immediately while the toast is warm
Serve immediately while the toast is warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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