Pumpkin Seed Toast with Egg and Herbed Greek Yogurt
Toasted pumpkin seed grain bread spread with savory garlic-herb Greek yogurt, sliced hard-boiled eggs, and hemp seeds. Quick, avocado-free, and high in fiber and protein to pair with your morning coffee.
Prep
5 min
Cook
9 min
Total
14 min
Makes
1 serving
Created together. Shared with you.
Made by Serena + Lila
Serena 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
9 min
Total
14 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Boil and peel a batch of hard-boiled eggs during weekend meal prep to assemble this meal in under 3 minutes on busy mornings.
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 7 steps complete
Next: Bring a small pot of water to…
- 01
Bring a small pot of water to…
Bring a small pot of water to a boil over high heat, gently lower 2 eggs into the water, and cook for 9 minutes for firm hard-boiled eggs.
Allow: 9 minutes
Tap card to mark done - 02
Drain the hot water
Drain the hot water, immediately submerge the cooked eggs in an ice water bath for 3 minutes, then peel and slice them smoothly.
Allow: 3 minutes
Tap card to mark done - 03
Toast 2 slices of pumpkin seed bread…
Toast 2 slices of pumpkin seed bread until golden brown and firm, about 2 to 3 minutes in a toaster.
Look for: golden brown and firm
Tap card to mark done - 04
Mix 0
Mix 0.5 cup of Greek yogurt with a pinch of black pepper and dill in a small bowl until smooth.
Look for: smooth
Tap card to mark done - 05
Spread the herbed Greek yogurt evenly across…
Spread the herbed Greek yogurt evenly across the toasted bread slices.
Tap card to mark done - 06
Top with the sliced eggs
Top with the sliced eggs, 4 halved cherry tomatoes, and thinly sliced cucumber.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Sprinkle 1 tbsp of hemp seeds evenly…
Sprinkle 1 tbsp of hemp seeds evenly over top and serve immediately with your coffee.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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