americanEasyeggetariandairy freenut freehigh protein
Avocado Toast Egg
RATING
4.7/5(185)
TASTE SCORE
8/10
Whole-grain toast with smashed avocado, poached egg, pepper — protein-rich breakfast.
SERVINGS
1
INGREDIENTS
For 1 serving
NUTRITION · PER SERVING
293
293
CALORIES · 1 PLATE
Protein16g · 22%
Carbs31g · 42%
Fat12g · 37%
Fiber7g
Sugar4g
Saturated fat3g
Cholesterol186mg
Sodium365mg
Potassium427mg
Phosphorus256mg
METHOD · 3 STEPS
Toast the bread.
Prepare the avocado spread.
- Smash avocado with lemon and pepper.
- Spread the mixture onto the toast.
Poach an egg.
- Poach one egg for 4 minutes.
- Top the avocado toast with the poached egg.
PRO TIPS
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 yields slightly to gentle pressure for the creamiest spread.
- 2Ensure the water is at a bare simmer rather than a rolling boil to avoid breaking the delicate egg white.
- 3Pat the poached egg dry with a paper towel before placing it on the toast to prevent sogginess.
RECIPE VARIATIONS
Adapt it for your goals.
HEALTH BENEFITS
Why this is on our healthy list.
protein
High Quality Protein
The poached egg provides essential amino acids necessary for muscle maintenance.
heart
Heart Healthy Fats
Avocados are rich in monounsaturated fats that support cardiovascular health.
fiber
Rich in Dietary Fiber
Whole wheat bread provides fiber to support digestion and blood sugar stability.
QUESTIONS?
Frequently asked questions
Yes, this dish is a balanced meal providing healthy monounsaturated fats, high-quality protein, and complex carbohydrates.
PAIRS WELL WITH



