Prep ingredients first: finely dice the 1/4 small red onion and mince 1 clove garlic. Crack 4 eggs into a shallow bowl (one egg per quarter of the bowl) so they’re ready to slide into the pan. Having everything prepped prevents overcooking — eggs cook quickly, so mise en place keeps timing precise.

Toast the bread: place 2 slices whole-grain bread in a toaster or under a broiler until golden and just crisp (about 1–2 minutes under broiler, watching closely). Toasting dries the surface so the bread won't go soggy under the eggs and adds pleasant crunch to contrast the soft yolks.

Warm the oil and sweat the aromatics: in a 10-inch nonstick or well-seasoned stainless steel skillet, heat 1 tablespoon extra-virgin olive oil over medium-low heat. Add the diced onion and a pinch of salt and sweat gently for 3–4 minutes until translucent but not browned — you want sweetness without caramelization, which keeps the flavor light and easy to digest. Add the minced garlic and cook for 30–45 seconds just until fragrant; garlic browns quickly and will taste bitter if overcooked.

Create a shallow basted fat pool: push the aromatics to the side and add the 1 teaspoon unsalted butter to the oil. When the butter melts and the oil shimmers, tilt the pan slightly and spoon the warm oil-butter mixture over the surface — this creates the base for gently cooking the eggs and infusing them with flavor without deep-frying.

Add the eggs and begin basting: reduce heat to low. Carefully slide the cracked eggs from the bowl into the pan, spacing them evenly. Season lightly with 1/4 tsp black pepper and a pinch of the remaining salt (reserve most salt for the finished dish). Cook undisturbed for about 1 minute so the whites begin to set. Then, using a spoon, continuously baste the yolks and edges with the warm oil for 1–2 minutes. Basting cooks the eggs gently and evenly, producing tender whites and runny yolks without the hard edges created by high-heat frying.

Finish the eggs to your liking: for runny yolks, cook 2–3 minutes total (including the initial minute). For slightly jammy yolks, add another 30–45 seconds. The low-and-slow method prevents rubbery whites and is kinder on sensitive stomachs compared with high-temperature frying.

Assemble: place toasted bread on plates. Using a spatula, lift two eggs onto each slice (or one egg per slice if you prefer). Spoon the warm garlic-onion oil from the pan over the eggs and toast — this adds flavor and moisture without heavy sauces that can cause bloating.

Season and finish: sprinkle 1/4 tsp smoked paprika evenly across the two servings and finish with the final 1/4 tsp salt shared between servings (taste as you go). The smoky paprika adds complexity without salt-heavy condiments; using just a touch of salt at the end helps you control sodium intake, which can influence water retention and bloating.

Serve right away: eggs are best hot and fresh. A simple squeeze of lemon or fresh herbs (if available) can be added at the table for brightness, but serve plain first if you’re feeling bloated — simple flavors are often easier to tolerate.