Avocado & Egg on Whole Wheat Toast
A quick and nutritious breakfast featuring crispy whole wheat toast topped with creamy mashed avocado and a perfectly cooked fried egg, finished with a sprinkle of red pepper flakes for a touch of warmth.
For 1 serving
Prepare the avocado: Halve the ripe avocado, remove the pit, and scoop the flesh into a small bowl. Add fresh lemon juice, sea salt, and black pepper. Mash with a fork until creamy but still slightly chunky. Set aside.
Toast the bread: Place the slice of whole wheat bread in a toaster or under a broiler. Toast until golden brown and crisp, about 2-3 minutes, depending on your appliance.
Fry the egg: While the bread is toasting, heat olive oil in a small non-stick skillet over medium heat. Crack the egg into the pan. Cook for 2-3 minutes for a runny yolk, or longer for a firmer yolk, until the whites are set and the edges are slightly crispy. Season with a pinch of salt and pepper.
Assemble the toast: Once the toast is ready, spread the mashed avocado evenly over the surface.
Top with egg: Carefully slide the fried egg on top of the avocado layer.
Finish and serve: Sprinkle with red pepper flakes, if desired. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Perfect Avocado Mash: For the best texture, use a ripe but firm avocado. Mashing with a fork leaves some texture, which is more satisfying than a completely smooth puree.
- 2Egg Doneness: Adjust the cooking time for your egg to achieve your preferred yolk consistency – from runny to fully set. A runny yolk adds a rich sauce to the toast.
- 3Toasting Technique: For extra crispy toast, you can lightly brush both sides of the bread with olive oil before toasting in a pan or under a broiler.
- 4Flavor Boosters: Experiment with a sprinkle of everything bagel seasoning, a dash of hot sauce, or fresh chopped chives for added flavor.
Adapt it for your goals.
Egg Style
Poached Egg & Avocado Toast: Replace the fried egg with a perfectly poached egg for a lighter, more elegant presentation.
Cheese PleaseCheese Please
Add a sprinkle of crumbled feta or goat cheese on top of the avocado before adding the egg for extra tang and creaminess.
Veggie BoostVeggie Boost
Sautéed spinach or thinly sliced radishes can be added on top of the avocado for extra nutrients and crunch.
Why this is on our healthy list.
Heart-Healthy Fats
Avocados are rich in monounsaturated fats, which can help lower bad cholesterol levels and support cardiovascular health.
Protein Power
Eggs provide high-quality protein, essential for muscle repair, satiety, and sustained energy throughout the morning.
Fiber-Rich
Whole wheat bread and avocado contribute dietary fiber, aiding digestion, promoting gut health, and helping to regulate blood sugar levels.
Frequently asked questions
A ripe avocado will yield slightly to gentle pressure when squeezed. Avoid avocados that are too soft or have large indentations.
