Turkey Egg and Avocado Protein Bagel
A warm toasted bagel stacked with lean turkey breast, a fried egg, fresh spinach, and creamy mashed avocado. Quick to prepare and packed with satisfying savory flavor.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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 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
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
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Store sliced turkey well-wrapped in the refrigerator and use within 3 days of opening.
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: Heat a small non-stick skillet over medium…
- 01
Heat a small non-stick skillet over medium…
Heat a small non-stick skillet over medium heat (350°F / 175°C) and slice open the high-protein bagel.
Tap card to mark done - 02
Place the sliced bagel cut-side down in…
Place the sliced bagel cut-side down in the skillet or a toaster for 2 to 3 minutes until lightly golden and crisp.
Look for: lightly golden and crisp
Tap card to mark done - 03
Crack the egg into the skillet and…
Crack the egg into the skillet and cook for 3 to 4 minutes until the white is firm and set, but the yolk remains soft.
Look for: the white is firm and set, but the yolk remains soft
Tap card to mark done - 04
Mash the avocado in a small bowl…
Mash the avocado in a small bowl with a fork until smooth.
Look for: smooth
Tap card to mark done - 05
Spread the mashed avocado evenly across the…
Spread the mashed avocado evenly across the toasted bottom half of the bagel.
Tap card to mark done - 06
Layer the spinach
Layer the spinach, sliced turkey breast, and fried egg over the avocado.
Tap card to mark done - 07
Top with the remaining bagel slice
Top with the remaining bagel slice, press down gently, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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