Mediterranean Egg and Hummus Open-Faced Toast
A quick, satisfying lunch pairing a perfectly jammy egg with creamy goat cheese, rich hummus, and fresh greens on toasted bread. Designed to come together in under 10 minutes for your busy schedule.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Jen + Lila
Jen 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
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
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
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
Large skillet · Knife and cutting board
Time saver
Save Time: Boil a batch of eggs ahead of time on Sunday so you can assemble this lunch in less than 5 minutes on a busy weekday.
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 5 steps complete
Next: Heat a small nonstick skillet over medium-low…
- 01
Heat a small nonstick skillet over medium-low…
Heat a small nonstick skillet over medium-low heat and add the butter. Once melted, toast the sourdough slice for 2 to 3 minutes per side until golden brown and crisp.
Look for: golden brown and crisp
Tap card to mark done - 02
Gently lower the egg and simmer for…
In a small pot of boiling water, gently lower the egg and simmer for 6 to 7 minutes for a soft-to-medium jammy yolk. Transfer immediately to an ice bath or run under cold water to cool, then peel carefully and slice in half.
Allow: 6 to 7 minutes
Tap card to mark done - 03
Spread the hummus evenly across your toasted…
Spread the hummus evenly across your toasted sourdough, then crumble the goat cheese over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Pile the mixed leafy greens on top…
Pile the mixed leafy greens on top of the hummus and goat cheese layer.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Place the halved jammy egg on top…
Place the halved jammy egg on top of the greens, sprinkle with the sea salt, and enjoy immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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