Smoked Salmon and Avocado Toast with Fluffy Scrambled Eggs
Savory smoked salmon and creamy mashed avocado over wholesome toast, paired with fluffy scrambled eggs and fresh raspberries. A colorful, satisfying post-workout breakfast ready in under 15 minutes.
Prep
10 min
Cook
5 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
5 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 6 steps complete
Next: Whisk the large egg and egg whites…
- 01
Whisk the large egg and egg whites…
Whisk the large egg and egg whites together in a small bowl until completely smooth and slightly frothy.
Look for: completely smooth and slightly frothy
Tap card to mark done - 02
Heat a small non-stick pan over medium-low…
Heat a small non-stick pan over medium-low heat. Pour in the whisked egg mixture. Stir continuously with a spatula for 2 to 3 minutes until soft, fluffy curds form and the eggs are just set.
Look for: soft, fluffy curds form and the eggs are just set
Tap card to mark done - 03
Toast the whole-wheat bread slice in a…
Toast the whole-wheat bread slice in a toaster until golden-brown and crisp.
Look for: golden-brown and crisp
Tap card to mark done - 04
Cut the avocado in half
Cut the avocado in half, remove the pit, and mash the flesh directly onto the warm toast using a fork. Sprinkle with a pinch of black pepper if desired.
Tap card to mark done - 05
Layer the smoked salmon over the mashed…
Layer the smoked salmon over the mashed avocado, then arrange the scrambled eggs on top or serve them alongside.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately with a side of fresh…
Serve immediately with a side of fresh raspberry.
Ready when: everything is assembled and ready to enjoy
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