Smoked Salmon and Avocado Toast with Poached Egg
Rich smoked salmon and creamy mashed avocado layered over toasted sourdough, topped with a soft poached egg. A high-protein, dairy-free breakfast rich in anti-inflammatory omega-3 fats.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Kate + Lila
Kate 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 HealthEveryday 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
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
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
Saucepan · Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Bring 2 inches (5cm) of water to…
- 01
Bring 2 inches (5cm) of water to…
Bring 2 inches (5cm) of water to a gentle simmer in a small saucepan over medium heat, then add 1 tsp of white vinegar.
Tap card to mark done - 02
Crack 1 large egg into a small…
Crack 1 large egg into a small ramekin or cup.
Tap card to mark done - 03
Stir the simmering water to create a…
Stir the simmering water to create a gentle whirlpool, then slide the egg into the center. Cook for 3 minutes until the white is set but the yolk is still runny, then lift out with a slotted spoon to drain on paper towels.
Look for: the white is set but the yolk is still runny, then lift out with a slotted spoon to drain on paper towels
Tap card to mark done - 04
Toast 1 slice of sourdough bread in…
Toast 1 slice of sourdough bread in a toaster until golden and crisp, about 2 minutes.
Look for: golden and crisp
Tap card to mark done - 05
Mash 0
In a small bowl, mash 0.25 pcs of avocado with 0.5 tsp of lemon juice and a pinch of black pepper using a fork.
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Spread the mashed avocado evenly across the…
Spread the mashed avocado evenly across the toasted sourdough.
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Layer 60g of smoked salmon over the…
Layer 60g of smoked salmon over the avocado, then place the poached egg on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Sprinkle 1 tbsp of hemp seeds over…
Sprinkle 1 tbsp of hemp seeds over the egg and salmon before serving immediately.
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