Avocado and Egg Seeded Toast
Crispy toasted seed bread topped with rich mashed avocado, a soft-cooked egg, and a sprinkle of hemp seeds. A light, highly digestible morning meal packed with protein and clear fiber.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Serena + Lila
Serena 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
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
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
For meal prep, mash the avocado with lemon juice up to 12 hours ahead and store in an airtight container with plastic wrap pressed directly onto the surface to prevent browning.
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: Heat a small non-stick skillet over medium-low…
- 01
Heat a small non-stick skillet over medium-low…
Heat a small non-stick skillet over medium-low heat for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 02
Crack the egg gently into the warm…
Crack the egg gently into the warm skillet and cook for 3 to 4 minutes until the egg white is completely opaque and set, but the yolk remains soft.
Look for: the egg white is completely opaque and set, but the yolk remains soft
Tap card to mark done - 03
Toast the whole-wheat seed bread slice in…
Toast the whole-wheat seed bread slice in a toaster for 2 minutes until golden brown and crispy.
Look for: golden brown and crispy
Tap card to mark done - 04
Place the halved avocado in a small…
Place the halved avocado in a small bowl, add the lemon juice, and gently mash with a fork for 30 seconds until mostly smooth.
Look for: mostly smooth
Tap card to mark done - 05
Spread the mashed avocado evenly across the…
Spread the mashed avocado evenly across the hot slice of toasted bread.
Tap card to mark done - 06
Use a flexible spatula to carefully transfer…
Use a flexible spatula to carefully transfer the cooked egg onto the avocado layer.
Tap card to mark done - 07
Sprinkle hemp seeds evenly over the egg…
Sprinkle hemp seeds evenly over the egg and serve immediately.
Ready when: everything is assembled and ready to enjoy
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