Avocado Egg Toast
Creamy mashed avocado on crisp whole-grain toast, topped with a perfectly jammy soft-boiled egg. A protein-packed breakfast or quick lunch that comes together in under 15 minutes with simple pantry staples.
For 4 servings
- boil · ~7 min
Bring water to a boil and cook the eggs.
1.Fill a small saucepan with water and bring to a rolling boil over high heat.2.Gently lower cold eggs into the water with a spoon.3.Boil for exactly 7 minutes for a jammy yolk, or 6 minutes for a runnier center.4.Transfer eggs immediately to a bowl of ice water to stop cooking.TIPEggs straight from the fridge crack less when lowered gently. The ice bath makes peeling effortless. - prep · ~3 min
Toast the bread.
While the eggs boil, toast the bread slices in a toaster or under a broiler until golden and crisp. Look for light browning at the edges — you want a sturdy base that won't sog out.
- prep · ~1 min
Mash the avocado.
1.Scoop the avocado flesh into a small mixing bowl.2.Add lemon juice, salt, and black pepper.3.Mash with a fork until mostly smooth with a few chunky bits for texture.TIPKeep some small avocado chunks — they add a nice contrast to the creamy mash and soft egg. - prep · ~1 min
Peel and halve the eggs.
Gently tap the cooled eggs on the counter and peel under running water. Slice each egg in half lengthwise to expose the yolk.
- assemble · ~1 min
Assemble the toast.
1.Spread a generous layer of mashed avocado on each toast slice.2.Place two egg halves, yolk side up, on top of the avocado.3.Finish with a pinch of red chili flakes and an extra crack of black pepper.TIPServe immediately while the toast is crisp and the eggs are still warm. - serve
Serve immediately.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a slotted spoon to gently lower eggs into boiling water to prevent cracking.
- 2For perfectly jammy yolks, set a timer for exactly 7 minutes and don't skip the ice bath.
- 3Peel eggs under cold running water — the water helps separate the shell from the white.
- 4Toast bread until deep golden; a sturdy slice prevents the avocado mash from making it soggy.
- 5Mash avocado just before serving to prevent browning; the lemon juice also helps slow oxidation.
- 6For even slices, use an egg slicer or a sharp knife lightly moistened with water.
Adapt it for your goals.
High-protein
Swap one egg per toast for two egg whites (boil 4 whole eggs and 8 egg whites separately) and top with a sprinkle of hemp hearts to boost protein without extra yolk.
veganVegan
Replace the soft-boiled egg with pan-seared tofu slices or a thick slice of grilled eggplant, and use nutritional yeast for a savory, cheesy note.
low carbLow-carb
Serve the mashed avocado and jammy egg on large lettuce cups or grilled portobello mushroom caps instead of bread to keep carbs in check.
smoked salmonSmoked salmon
Add a layer of smoked salmon between the avocado and egg for a brunch-style toast with extra umami and healthy omega-3s.
Why this is on our healthy list.
Heart-Healthy Fats
Avocados provide monounsaturated fats that support healthy cholesterol levels and reduce inflammation.
Rich in B Vitamins
Eggs are a source of vitamin B12 and choline, important for energy metabolism and brain function.
High in Fiber
Whole wheat bread and avocado supply dietary fiber, promoting digestive health and sustained satiety.
Antioxidant Boost
Lemon juice and red chili flakes add vitamin C and capsaicin, which help fight oxidative stress and support immunity.
Frequently asked questions
It's best assembled fresh, but you can boil and peel the eggs up to 2 days ahead. Store peeled eggs in a bowl of cold water in the fridge. Mash avocado just before serving.
