Smoked Salmon and Cottage Cheese Sourdough Toast
Crispy toasted sourdough topped with high-protein cottage cheese, rich smoked salmon, creamy avocado, and fresh spinach. A quick 10-minute meal packed with B vitamins and electrolytes.
Prep
5 min
Cook
3 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
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
3 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Keep leftover avocado in an airtight container with a slice of onion to prevent browning.
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: Place 1 slice of sourdough bread into…
- 01
Place 1 slice of sourdough bread into…
Place 1 slice of sourdough bread into a toaster or under a grill set to medium-high heat for 2 to 3 minutes until golden brown.
Look for: golden brown
Tap card to mark done - 02
Combine 100g of low-fat cottage cheese with…
In a small bowl, combine 100g of low-fat cottage cheese with a pinch of black pepper.
Tap card to mark done - 03
Arrange 30g of fresh spinach leaves over…
Arrange 30g of fresh spinach leaves over the warm toasted sourdough slice.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Spoon the cottage cheese mixture evenly over…
Spoon the cottage cheese mixture evenly over the spinach layer.
Tap card to mark done - 05
Layer 80g of smoked salmon over the…
Layer 80g of smoked salmon over the cottage cheese.
Tap card to mark done - 06
Slice 0
Slice 0.5 of a medium avocado into thin strips and place on top of the smoked salmon.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Squeeze a quarter of a fresh lemon…
Squeeze a quarter of a fresh lemon over the assembled toast and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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