Sausage Egg and Cheese Toast with Avocado
A quick, satisfying morning toast layered with savory turkey sausage, fried eggs, melted cheese, and creamy avocado. It delivers over 28 grams of protein with zero fuss.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Krissy + Lila
Krissy 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
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
5 min
Cook
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
For meal prep, cook extra sausage patties in advance and store in the refrigerator for up to 4 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 9 steps complete
Next: Heat a non-stick skillet over medium heat…
- 01
Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add the turkey sausage patties to the…
Add the turkey sausage patties to the skillet and cook for 3 to 4 minutes per side until heated through and golden brown.
Look for: heated through and golden brown
Tap card to mark done - 03
Remove the sausage patties from the skillet…
Remove the sausage patties from the skillet and set aside on a plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Crack the eggs into the same skillet…
Crack the eggs into the same skillet over medium-low heat. Cook for 2 to 3 minutes until whites are set but yolks are still slightly soft, then gently flip and cook for 1 additional minute.
Look for: whites are set but yolks are still slightly soft, then gently flip and cook for 1 additional minute
Tap card to mark done - 05
Toast the whole-wheat bread slice in a…
Toast the whole-wheat bread slice in a toaster until crisp and golden brown.
Look for: crisp and golden brown
Tap card to mark done - 06
Lay the slice of cheddar cheese over…
Lay the slice of cheddar cheese over the hot toast so it melts slightly.
Tap card to mark done - 07
Mash the avocado lightly and spread it…
Mash the avocado lightly and spread it over the cheese.
Tap card to mark done - 08
Top the toast with the warm turkey…
Top the toast with the warm turkey sausage patties and cooked eggs.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Season with a tiny pinch of salt…
Season with a tiny pinch of salt and black pepper before serving immediately.
Tap card to mark done
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