Gentle Poached Eggs on Dry Sourdough Toast
Warm, delicate poached eggs resting on light toasted sourdough bread. Simple, soothing, and easily digestible with zero added sugar or rich fats.
Prep
3 min
Cook
5 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Zaskya + Lila
Zaskya 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
5 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · 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 9 steps complete
Next: Fill a small saucepan with 3 inches…
- 01
Fill a small saucepan with 3 inches…
Fill a small saucepan with 3 inches (7.5cm) of water and bring it to a gentle simmer over medium heat until small bubbles form at the bottom.
Look for: small bubbles form at the bottom
Tap card to mark done - 02
Crack 1 egg into a small ramekin…
Crack 1 egg into a small ramekin or cup.
Tap card to mark done - 03
Stir the simmering water with a spoon…
Stir the simmering water with a spoon to create a gentle whirlpool, then carefully slide the egg into the center of the swirl.
Tap card to mark done - 04
Repeat with the second egg into the…
Repeat with the second egg into the simmering water.
Tap card to mark done - 05
Cook the eggs without stirring for 3…
Cook the eggs without stirring for 3 minutes until the whites are fully set but the yolks remain soft.
Look for: the whites are fully set but the yolks remain soft
Tap card to mark done - 06
Place the sourdough bread slice into a…
While the eggs cook, place the sourdough bread slice into a toaster and toast until light golden brown, about 2 minutes.
Look for: light golden brown
Tap card to mark done - 07
Use a slotted spoon to carefully remove…
Use a slotted spoon to carefully remove each egg from the water, letting excess water drain off onto a paper towel for 5 seconds.
Tap card to mark done - 08
Place the warm toast on a plate…
Place the warm toast on a plate and top with the poached eggs.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Sprinkle evenly with salt and ground black…
Sprinkle evenly with salt and ground black pepper, then serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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