Avocado and Feta Toast with Fried Eggs and Yogurt
Crispy toasted bread topped with creamy smashed avocado, ripe tomato slices, crumbled feta cheese, and two eggs cooked to order. Served alongside rich Greek yogurt for a satisfying, nutrient-dense morning meal.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Ammie + Lila
Ammie 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 HealthComfortably 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
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
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
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
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Store remaining half of the avocado in an airtight container with a splash of lemon juice 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 non-stick skillet over medium-low heat…
- 01
Heat a non-stick skillet over medium-low heat…
Heat a non-stick skillet over medium-low heat and add olive oil.
Tap card to mark done - 02
Crack two eggs gently into the skillet…
Crack two eggs gently into the skillet and cook for 3 to 4 minutes until the whites are fully set and cooked through, or cover with a lid for 2 minutes if a firmer yolk is desired.
Look for: the whites are fully set and cooked through, or cover with a lid for 2 minutes if a firmer yolk is desired
Tap card to mark done - 03
Toast the slice of sourdough bread in…
Toast the slice of sourdough bread in a toaster or skillet until golden brown and crisp, about 2 minutes.
Look for: golden brown and crisp
Tap card to mark done - 04
Place the slice of toast on a…
Place the slice of toast on a plate and mash the avocado evenly over the surface using a fork.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Layer the tomato slices over the mashed…
Layer the tomato slices over the mashed avocado, then arrange the cooked eggs on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Sprinkle crumbled feta cheese evenly over the…
Sprinkle crumbled feta cheese evenly over the eggs and tomatoes.
Tap card to mark done - 07
Scoop the Greek yogurt into a small…
Scoop the Greek yogurt into a small bowl on the side and serve immediately.
Ready when: everything is assembled and ready to enjoy
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