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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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.