Avocado and Egg English Muffin Stack
Toasted gluten-free English muffin topped with creamy mashed avocado, ripe tomato, crisp turkey bacon, and soft poached eggs. A savory, nutrient-dense breakfast that delivers steady morning energy.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Natashia + Lila
Natashia 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
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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Everyday 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 8 steps complete
Next: Fill a small saucepan with about 3…
- 01
Fill a small saucepan with about 3…
Fill a small saucepan with about 3 inches (7.5cm) of water and bring it to a gentle simmer over medium heat at around 190°F (88°C).
Tap card to mark done - 02
Place a nonstick skillet over medium heat…
Place a nonstick skillet over medium heat at 350°F (175°C) and cook the turkey bacon for 4 to 5 minutes, turning once until crisp and golden brown.
Look for: crisp and golden brown
Tap card to mark done - 03
Toast the gluten-free English muffin halves in…
Toast the gluten-free English muffin halves in a toaster or dry pan until golden and crisp to the touch.
Look for: golden and crisp to the touch
Tap card to mark done - 04
Mash the avocado with the lemon juice…
In a small bowl, mash the avocado with the lemon juice and black pepper using a fork until smooth but slightly chunky.
Look for: smooth but slightly chunky
Tap card to mark done - 05
Crack each egg into a small ramekin
Crack each egg into a small ramekin, create a gentle whirlpool in the simmering water with a spoon, and slide the eggs in one at a time.
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Poach the eggs undisturbed for 3 minutes…
Poach the eggs undisturbed for 3 minutes until the whites are fully set and the yolks remain soft, then lift out with a slotted spoon and drain on a paper towel.
Look for: the whites are fully set and the yolks remain soft, then lift out with a slotted spoon and drain on a paper towel
Tap card to mark done - 07
Spread the mashed avocado evenly across both…
Spread the mashed avocado evenly across both toasted muffin halves, layer on the tomato slices and turkey bacon, and top each half with a poached egg.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve immediately while warm
Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
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