Mediterranean Egg and Avocado Pumpkin Seed Toast
Crispy seeded bread topped with mashed avocado, soft-cooked egg, cherry tomatoes, and hemp seeds. A rich source of fiber and protein that pairs effortlessly with your morning coffee.
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
To save time, soft-boil eggs in advance and store them in the fridge for up to 3 days.
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: Toast 1 slice of pumpkin seed bread…
- 01
Toast 1 slice of pumpkin seed bread…
Toast 1 slice of pumpkin seed bread in a toaster or pan until lightly browned and sturdy, about 2 to 3 minutes.
Look for: lightly browned and sturdy
Tap card to mark done - 02
Coarsely mash 0
In a small bowl, coarsely mash 0.25 avocado using a fork.
Tap card to mark done - 03
Heat a small nonstick skillet over medium…
Heat a small nonstick skillet over medium heat (350°F / 175°C).
Tap card to mark done - 04
Crack 1 large egg and 1 egg…
Crack 1 large egg and 1 egg white into the pan and cook for 3 to 4 minutes until whites are set and yolk is done to your preference.
Look for: whites are set and yolk is done to your preference
Tap card to mark done - 05
Spread mashed avocado evenly onto the warm…
Spread mashed avocado evenly onto the warm toasted bread.
Tap card to mark done - 06
Layer sliced cherry tomatoes and top with…
Layer sliced cherry tomatoes and top with the cooked egg.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Sprinkle 1 tbsp hemp seeds over top…
Sprinkle 1 tbsp hemp seeds over top and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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