Avocado Egg Sandwich
Whole wheat sandwich with smashed avocado, fried egg, tomato, and arugula.
For 1 serving
Toast both bread slices.
Mash the avocado.
Season with salt and pepper, then spread evenly on one toasted bread slice.
Fry the egg and assemble the sandwich.
- Fry egg in oil until desired doneness.
- Layer the fried egg on the avocado spread, along with tomato and arugula.
- Close the sandwich with the remaining bread slice.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a ripe avocado that feels slightly soft to the touch for the easiest mashing and best flavor.
- 2Pat the arugula dry after washing to prevent the sandwich from becoming watery.
- 3For a cleaner eating experience, cook the egg 'over-easy' or 'over-medium' to slightly set the yolk.
Adapt it for your goals.
Spicier
Sprinkle red pepper flakes or add a thin layer of sriracha onto the avocado spread before adding the egg.
low sodiumLow sodium
Replace the salt with extra black pepper and a dash of garlic powder or onion powder for flavor.
veganVegan
Substitute the fried egg with a thick slice of pan-seared firm tofu seasoned with nutritional yeast and turmeric.
Why this is on our healthy list.
Heart-Healthy Monounsaturated Fats
Avocados and olive oil provide fats that support cardiovascular health and cholesterol management.
High Dietary Fiber
Whole wheat bread and arugula contribute fiber to aid digestion and promote satiety.
Complete Protein Source
The egg provides all essential amino acids necessary for muscle repair and metabolic function.
Frequently asked questions
Yes, it provides a balanced mix of healthy monounsaturated fats from avocado, high-quality protein from the egg, and complex carbohydrates and fiber from the whole wheat bread.
