Smoked Salmon and Avocado Toast with Fluffy Eggs
Rich smoked salmon and creamy avocado layered over rustic whole-grain toast, paired alongside fluffy, softly scrambled eggs. A classic, protein-packed breakfast that keeps you satisfied all morning.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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
Well-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
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
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
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
Whisk · Mixing bowl · Knife and cutting board
Time saver
Wrap any leftover avocado tightly in cling wrap with a squeeze of lemon juice to prevent browning.
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 8 steps complete
Next: Crack the egg and whisk with a…
- 01
Crack the egg and whisk with a…
In a small bowl, crack the egg and whisk with a fork until the yolk and white are completely blended and slightly frothy.
Look for: the yolk and white are completely blended and slightly frothy
Tap card to mark done - 02
Heat a small non-stick pan over medium-low…
Heat a small non-stick pan over medium-low heat. Add the olive oil and let it warm for about 30 seconds.
Tap card to mark done - 03
Pour the whisked egg into the pan
Pour the whisked egg into the pan. Let it sit undisturbed for 10 seconds, then use a spatula to gently pull the cooked outer edges toward the center. Continue this gentle sweeping motion for about 1 to 2 minutes, until the egg is set but still soft and slightly shiny. Transfer immediately to a plate so it does not overcook.
Look for: the egg is set but still soft and slightly shiny
Tap card to mark done - 04
Toast the slice of whole-wheat bread to…
Toast the slice of whole-wheat bread to your preferred level of crispness.
Tap card to mark done - 05
Cut the half avocado in half again
Cut the half avocado in half again, scoop out the flesh into a small bowl, and mash gently with a fork.
Tap card to mark done - 06
Spread the mashed avocado evenly over the…
Spread the mashed avocado evenly over the toasted bread.
Tap card to mark done - 07
Drape the smoked salmon slice over the…
Drape the smoked salmon slice over the avocado layer.
Tap card to mark done - 08
Arrange the fluffy scrambled eggs on the…
Arrange the fluffy scrambled eggs on the plate alongside your loaded toast and serve immediately.
Ready when: everything is assembled and ready to enjoy
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