Savory Farro and Poached Egg Bowl
A comforting, protein-rich breakfast bowl featuring chewy farro, fresh arugula, and perfectly poached eggs. Finished with freshly grated Parmesan for an indulgent start to your day.
Prep
5 min
Cook
10 min
Total
15 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 HealthSteadier 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
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
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Large pot
Time saver
Batch cook a large pot of farro on Sunday to make this a 5-minute breakfast on busy weekday mornings.
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 6 steps complete
Next: Bring a small pot of water to…
- 01
Bring a small pot of water to…
Bring a small pot of water to a gentle simmer. Add a splash of white vinegar to the water to help the egg whites stay together.
Tap card to mark done - 02
Crack the eggs into individual small cups
Crack the eggs into individual small cups. Create a gentle whirlpool in the simmering water with a spoon, then carefully slide the eggs into the center. Poach for 3 minutes for soft, runny yolks.
Allow: 3 minutes
Tap card to mark done - 03
Warm the cooked farro in a skillet…
While the eggs poach, warm the cooked farro in a skillet over medium heat with a drizzle of olive oil, tossing for about 2 minutes until heated through.
Look for: heated through
Tap card to mark done - 04
Stir the fresh arugula into the warm…
Stir the fresh arugula into the warm farro until just slightly wilted. Remove from heat and stir in half of the grated Parmesan cheese, along with a pinch of salt and black pepper.
Look for: just slightly wilted
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Transfer the farro mixture to a bowl
Transfer the farro mixture to a bowl. Use a slotted spoon to carefully lift the poached eggs from the water, dabbing the bottom of the spoon on a paper towel to remove excess water, and place them on top of the greens and grains.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Top with the remaining Parmesan cheese and…
Top with the remaining Parmesan cheese and an extra crack of black pepper before serving.
Ready when: everything is assembled and ready to enjoy
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