Creamy Avocado and Poached Egg Toast
Rich, mashed avocado on toasted seeded bread topped with a perfectly poached egg and a sprinkle of pumpkin seeds. A classic, comforting UK breakfast that is simple yet deeply satisfying.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy 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 7 steps complete
Next: Bring a small saucepan of water to…
- 01
Bring a small saucepan of water to…
Bring a small saucepan of water to a gentle simmer over medium heat. Add a splash of vinegar if desired to help the egg white hold together.
Tap card to mark done - 02
Crack the egg into a small cup
Crack the egg into a small cup. Gently swirl the simmering water with a spoon to create a whirlpool, then slide the egg into the center.
Tap card to mark done - 03
Cook the egg for 3 to 4…
Cook the egg for 3 to 4 minutes until the white is completely set but the yolk remains soft. Remove with a slotted spoon and drain on a paper towel.
Look for: the white is completely set but the yolk remains soft
Tap card to mark done - 04
Toast the slice of seeded bread until…
While the egg cooks, toast the slice of seeded bread until golden and crisp.
Look for: golden and crisp
Tap card to mark done - 05
Cut the avocado in half
Cut the avocado in half, remove the stone, and scoop the flesh into a small bowl. Mash with a fork and mix in the lemon juice and a pinch of black pepper.
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Spread the mashed avocado evenly over the…
Spread the mashed avocado evenly over the warm toasted seeded bread.
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Top with the poached egg and scatter…
Top with the poached egg and scatter the pumpkin seeds over the top before serving.
Ready when: everything is assembled and ready to enjoy
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