Soft Poached Eggs on Gluten-Free Toast
Warm, gentle poached eggs set over toasted gluten-free bread with a light drizzle of olive oil. Exceptionally simple and easy on sensitive stomachs.
Prep
3 min
Cook
5 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Jessica + Lila
Jessica 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 HealthDigestive 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
Well-fueled muscles
Support your everyday foundations
A varied meal helps bring protein, energy and minerals into the day without turning dinner into a supplement calculation.
Notice: comfort + hydration
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
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
3 min
Cook
5 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
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 8 steps complete
Next: Fill a medium saucepan with 2 inches…
- 01
Fill a medium saucepan with 2 inches…
Fill a medium saucepan with 2 inches (5 cm) of water and bring it to a gentle simmer over medium heat.
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
Create a mild vortex in the simmering…
Create a mild vortex in the simmering water using a spoon, then gently slide the egg into the center.
Tap card to mark done - 04
Cook the egg undisturbed for 3 minutes…
Cook the egg undisturbed for 3 minutes until the white is opaque and set but the yolk remains soft.
Look for: the white is opaque and set but the yolk remains soft
Tap card to mark done - 05
Remove the egg with a slotted spoon…
Remove the egg with a slotted spoon and drain briefly on a paper towel. Repeat for the second egg.
Tap card to mark done - 06
Place 2 slices of gluten-free bread into…
Place 2 slices of gluten-free bread into a toaster and toast until light golden and crisp, about 2 minutes.
Look for: light golden and crisp
Tap card to mark done - 07
Place the warm toast on a plate
Place the warm toast on a plate, drizzle with 1 tsp of olive oil, and top with the poached eggs.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve immediately while warm
Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
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