Toasted Everything Bagel with Turkey, Avocado, and Hemp Seeds
A crisp toasted low-carb everything bagel topped with creamy mashed avocado, sliced turkey breast, and nut-like hemp seeds. A fast, egg-free breakfast rich in lean protein and heart-healthy fats.
Prep
5 min
Cook
3 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian 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
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
3 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
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 6 steps complete
Next: Cut 1 Sola everything bagel in half…
- 01
Cut 1 Sola everything bagel in half…
Cut 1 Sola everything bagel in half and place the halves into a toaster set to medium-high heat for 2 to 3 minutes until warm and toasted to a light golden brown.
Look for: warm and toasted to a light golden brown
Tap card to mark done - 02
Cut 0
Cut 0.5 medium avocado in half, remove the pit, scoop the flesh into a small bowl, and mash with a fork until smooth.
Look for: smooth
Tap card to mark done - 03
Spread the mashed avocado evenly across the…
Spread the mashed avocado evenly across the top of both toasted bagel halves.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Layer 100g of sliced turkey breast evenly…
Layer 100g of sliced turkey breast evenly over the mashed avocado.
Tap card to mark done - 05
Sprinkle 1 tbsp of hemp seeds evenly…
Sprinkle 1 tbsp of hemp seeds evenly over top of the turkey layer.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately while warm
Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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