Avocado Egg Sourdough Toast with Creamy Cottage Cheese
Toasted sourdough spread with high-protein cottage cheese, topped with fresh spinach, mashed avocado, and a warm poached egg.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Mendy + Lila
Mendy 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
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
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
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · 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 6 steps complete
Next: Heat 2 inches (5cm) of water in…
- 01
Heat 2 inches (5cm) of water in…
Heat 2 inches (5cm) of water in a small saucepan over medium heat until gently simmering.
Look for: gently simmering
Tap card to mark done - 02
Toast 1 slice of sourdough bread in…
Toast 1 slice of sourdough bread in a toaster for 2 to 3 minutes until warm and golden brown.
Look for: warm and golden brown
Tap card to mark done - 03
Spread 0
Spread 0.25 cup of cottage cheese evenly over the warm toasted sourdough.
Tap card to mark done - 04
Layer 0
Layer 0.5 cup of fresh spinach and 0.25 mashed avocado directly on top of the cottage cheese spread.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Crack 1 egg into a small cup
Crack 1 egg into a small cup, gently slide it into the simmering water, and cook for 3 minutes until the white is set but the yolk remains soft.
Look for: the white is set but the yolk remains soft
Tap card to mark done - 06
Remove the egg with a slotted spoon
Remove the egg with a slotted spoon, place it on top of the avocado layer, and sprinkle with 1 tsp of chia seeds before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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