Smoked Salmon and Scrambled Eggs on Sourdough
Soft-scrambled eggs paired with savory smoked salmon and creamy avocado over toasted sourdough bread. A high-protein, nutrient-dense lunch ready in under 15 minutes.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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
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
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
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · 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 9 steps complete
Next: Place 1 slice of sourdough bread into…
- 01
Place 1 slice of sourdough bread into…
Place 1 slice of sourdough bread into a toaster and toast on medium heat for 2 to 3 minutes until golden brown.
Look for: golden brown
Tap card to mark done - 02
Crack 2 eggs and whisk gently with…
In a small bowl, crack 2 eggs and whisk gently with a fork until yolk and whites are fully combined.
Look for: yolk and whites are fully combined
Tap card to mark done - 03
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a non-stick skillet over medium-low heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 04
Pour the whisked eggs into the heated…
Pour the whisked eggs into the heated skillet and let them sit undisturbed for 10 seconds until edges begin to set.
Look for: edges begin to set
Tap card to mark done - 05
Gently sweep a spatula across the pan…
Gently sweep a spatula across the pan to form soft curds, cooking for 1 to 2 minutes until eggs are barely set and still moist.
Look for: eggs are barely set and still moist
Tap card to mark done - 06
Remove the skillet from heat immediately to…
Remove the skillet from heat immediately to prevent overcooking.
Tap card to mark done - 07
Arrange 0
Arrange 0.5 cup of fresh spinach on a plate and top with the warm toasted sourdough slice.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Layer 60g of smoked salmon over the…
Layer 60g of smoked salmon over the toast, followed by the soft-scrambled eggs.
Tap card to mark done - 09
Fan 0
Fan 0.25 slice of avocado alongside or on top of the toast and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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