Toasted Pecan and Avocado Sourdough Toast
Crispy toasted sourdough topped with creamy mashed avocado, warm toasted pecans, and crunchy pumpkin seeds. A savory, nutrient-dense snack designed to feel satisfying and steadying.
Prep
5 min
Cook
4 min
Total
9 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
4 min
Total
9 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Mixing bowl · Knife and cutting board
Time saver
Storage: This snack is best enjoyed fresh to prevent the avocado from browning. If you must prep ahead, mash the avocado with a small squeeze of lemon juice and store in an airtight container for up to 4 hours.
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: Place the pecan in a dry skillet…
- 01
Place the pecan in a dry skillet…
Place the pecan in a dry skillet over medium heat. Toast for 3 to 4 minutes, shaking the pan frequently, until they are fragrant and slightly darkened. Remove immediately to prevent burning.
Look for: they are fragrant and slightly darkened
Tap card to mark done - 02
Lightly toast the sourdough bread slice in…
Lightly toast the sourdough bread slice in a toaster or toaster oven until golden brown and crisp, about 2 to 3 minutes.
Look for: golden brown and crisp
Tap card to mark done - 03
Cut the avocado in half and scoop…
Cut the avocado in half and scoop out the required portion into a small bowl. Use a fork to mash it smoothly, leaving a few rustic chunks if preferred.
Tap card to mark done - 04
Spread the mashed avocado evenly across the…
Spread the mashed avocado evenly across the warm toasted sourdough bread slice.
Tap card to mark done - 05
Coarsely chop the toasted pecan and scatter…
Coarsely chop the toasted pecan and scatter them over the mashed avocado.
Tap card to mark done - 06
Sprinkle the pumpkin seed evenly on top…
Sprinkle the pumpkin seed evenly on top and finish with an optional pinch of sea salt if desired.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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