Loaded Egg Salad Sourdough Toast
Creamy protein-packed egg salad topped with crisp baby spinach on toasted seeded sourdough bread.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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
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
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Mixing bowl · Knife and cutting board
Time saver
Boiling eggs straight from the fridge in already-boiling water makes peeling significantly easier.
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: Place a small saucepan filled with water…
- 01
Place a small saucepan filled with water…
Place a small saucepan filled with water over high heat and bring to a rolling boil.
Tap card to mark done - 02
Gently lower 2 large eggs into the…
Gently lower 2 large eggs into the boiling water using a spoon, lower heat to medium, and boil for exactly 9 minutes for hard-boiled eggs.
Allow: 9 minutes
Tap card to mark done - 03
Prepare an ice bath in a medium…
While the eggs boil, prepare an ice bath in a medium bowl with cold water and ice cubes.
Tap card to mark done - 04
Remove the eggs from the boiling water…
Remove the eggs from the boiling water and transfer them directly into the ice bath for 3 minutes to stop the cooking process.
Allow: 3 minutes
Tap card to mark done - 05
Peel the cooled eggs and place them…
Peel the cooled eggs and place them into a small mixing bowl.
Tap card to mark done - 06
Add 0
Add 0.33 cup nonfat greek yogurt, 1 tsp dior mustard, 0.125 tsp salt, and 0.125 tsp black pepper to the bowl with the eggs. Mash with a fork until desired texture is reached.
Look for: desired texture is reached
Tap card to mark done - 07
Place 1 slice seeded sourdough bread into…
Place 1 slice seeded sourdough bread into a toaster and toast for 2 to 3 minutes until golden brown and crisp.
Look for: golden brown and crisp
Tap card to mark done - 08
Arrange 1 cup baby spinach over the…
Arrange 1 cup baby spinach over the toasted bread.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Spoon the egg salad mixture evenly over…
Spoon the egg salad mixture evenly over the bed of spinach and serve immediately.
Ready when: everything is assembled and ready to enjoy
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