Avocado Toast with Egg – A Healthy & Delicious Breakfast
📝 Introduction
Avocado Toast with Egg has become a modern breakfast classic worldwide — and for good reason. The creamy texture of ripe avocado paired with hearty whole-grain toast and a perfectly cooked egg makes for a meal that’s not only delicious but also nutrient-dense.
Packed with healthy monounsaturated fats, protein, and fiber, this dish is ideal for fueling your morning, supporting stable blood sugar levels, and keeping you full until lunch. What makes it even better is its versatility: you can keep it simple or elevate it into a gourmet brunch dish with toppings like smoked salmon, feta cheese, cherry tomatoes, or microgreens.
⏱ Quick Facts
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
- Servings: 1–2
- Difficulty: Easy
🛒 Ingredients
- 1 ripe avocado (soft but not overripe)
- 2 slices of whole-grain bread (or sourdough for variation)
- 1–2 eggs (poached, fried, or soft-boiled)
- Salt & pepper, to taste
- Red pepper flakes (optional, for heat)
- A squeeze of lemon juice (optional, to brighten flavor)
- Cherry tomatoes, halved (optional garnish)
👩🍳 Step-by-Step Instructions
Step 1: Toast the Bread
- Toast whole-grain bread until golden and crisp.
- If using sourdough, grill lightly in a pan with a drizzle of olive oil for extra crunch.
Step 2: Prepare the Avocado
- Cut the avocado in half, remove the pit, and scoop into a small bowl.
- Mash with a fork until creamy but slightly chunky.
- Season with salt, pepper, and (if desired) a squeeze of fresh lemon juice to prevent browning and add brightness.
Step 3: Cook the Eggs
- Choose your style:
- Poached: Simmer water with a splash of vinegar, swirl gently, drop in the egg, and cook ~3 minutes until the white is set but yolk remains runny.
- Fried: Heat a non-stick pan with a touch of oil; crack in the egg and fry sunny-side up or over-easy.
- Soft-Boiled: Boil eggs for 6 minutes, peel carefully, and slice in half.
Step 4: Assemble the Toast
- Spread mashed avocado evenly over the toasted bread.
- Place cooked egg(s) on top.
- Sprinkle with red pepper flakes, salt, and pepper.
Step 5: Garnish & Serve
- Add halved cherry tomatoes, crumbled feta, or fresh greens if desired.
- Serve immediately while warm for the best flavor and texture.
🍳 Variations & Serving Ideas
- With Greens: Add arugula, spinach, or microgreens for freshness.
- With Cheese: Crumble feta, goat cheese, or parmesan for a salty, tangy layer.
- With Smoked Salmon: Add protein and omega-3s by layering smoked salmon under the egg.
- Spicy Version: Mix avocado with chopped jalapeños or drizzle with hot sauce.
- Mediterranean Twist: Add olives, sun-dried tomatoes, and a sprinkle of za’atar spice.
🔥 Nutrition Estimate (per serving)
- Calories: ~300–350
- Protein: 12–15g
- Carbohydrates: 28–32g
- Fat: 16–18g (mostly healthy fats from avocado)
- Fiber: 6–8g
(Varies depending on bread type and toppings.)
💡 Tips for the Best Avocado Toast with Egg
- Pick ripe avocados: They should yield to gentle pressure but not feel mushy.
- Enhance creaminess: Mix in a drizzle of olive oil for smoother texture.
- Prevent browning: Always add lemon juice if prepping ahead.
- Extra crunch: Sprinkle sesame seeds, chia seeds, or pumpkin seeds on top.
- Batch prep: Boil eggs in advance to save time for busy mornings.
🛒 Recommended Tools
Ceramic serving plates for presentation – Get it here
High-quality non-stick pan for frying eggs – Get it here
Toaster / mini grill – Get it here
Avocado slicer & masher set – Get it here
❓ Frequently Asked Questions
Q: Can I store avocado toast for later?
✅ It’s best enjoyed fresh, but you can store the mashed avocado with a little lemon juice in the fridge for a few hours.
Q: What’s the best bread for avocado toast?
✅ Whole-grain, sourdough, or rye bread work best for a hearty and healthy toast.
Q: Can I add more toppings?
✅ Absolutely! Try sliced radishes, pickled onions, or hot sauce for variety.
🌟 Final Thoughts
This Avocado Toast with Egg is a nutritious, easy-to-make breakfast packed with healthy fats and protein. Whether you’re looking for a quick meal or a brunch favorite, this dish is a go-to option that’s both delicious and satisfying.
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