Avocado & Egg on Whole Wheat Toast
Creamy mashed avocado on crunchy whole wheat toast, topped with a perfectly cooked fried egg. A quick, satisfying breakfast or brunch that comes together in under 15 minutes and keeps you full for hours.
For 2 servings
- prep · ~2 min
Prep the avocado.
1.Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl.2.Add lemon juice, a pinch of salt, and a pinch of black pepper.3.Mash with a fork to your desired consistency — leave it slightly chunky for texture. - fry · ~4 min
Toast the bread and fry the eggs.
1.Toast the whole wheat bread slices until golden and crisp.2.Crack one egg into a small cup, keeping the yolk intact.3.Heat olive oil in a nonstick skillet over medium heat.4.Gently slide the eggs into the skillet. Cook for 2-3 minutes until whites are set but yolks are still runny.TIPFor firmer yolks, cover the skillet for the last 30 seconds of cooking. - assemble · ~1 min
Assemble the toast.
1.Spread the mashed avocado evenly over each slice of toast.2.Place a fried egg on top of each.3.Finish with a pinch of chili flakes and an extra crack of black pepper. - serve
Serve immediately while the toast is crisp and the egg is warm.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a ripe avocado that yields slightly to gentle pressure for the creamiest mash.
- 2Toast the bread until deeply golden so it stays crunchy under the avocado.
- 3Crack the egg into a small cup first to avoid shell fragments and preserve the yolk.
- 4Cook the egg over medium heat—too high will brown the whites before the yolk sets.
- 5For perfectly runny yolks, remove the egg from the pan when the white is fully set but the yolk still jiggles.
- 6Add a squeeze of lemon juice right before mashing to prevent the avocado from browning.
- 7Assemble just before eating so the toast stays crisp and the egg remains warm.
Adapt it for your goals.
High-protein
Add a second egg per toast or top with smoked salmon for extra protein that keeps you full longer.
veganVegan
Replace the fried egg with crispy pan-fried tofu or a chickpea scramble for a plant-based version that still feels hearty.
low oilLow-oil
Cook the egg in a nonstick pan with cooking spray instead of olive oil, or poach the egg to reduce added fat.
spicy southwestSpicy-southwest
Add a sprinkle of cumin and smoked paprika to the mashed avocado, then top with pickled jalapeños for a southwestern twist.
Why this is on our healthy list.
Heart-Healthy Fats
Avocado provides monounsaturated fats that support heart health and help absorb fat-soluble vitamins.
High-Quality Protein
Eggs deliver complete protein with all essential amino acids, supporting muscle repair and satiety.
Rich in Fiber
Whole wheat bread and avocado provide dietary fiber that aids digestion and promotes fullness.
Packed with Vitamins
Avocados are a good source of vitamins C, E, K, and B6, while eggs supply vitamin D and B12.
Frequently asked questions
Mash the avocado with lemon or lime juice immediately and serve right away—the acid slows oxidation.
