Avocado Toast with Poached Egg
A wholesome and satisfying breakfast featuring creamy avocado mashed onto toasted whole-grain bread, topped with a perfectly poached egg and a sprinkle of za'atar. It's a balanced meal packed with healthy fats, protein, and fiber to start your day right.
For 2 servings
Prepare the avocado and tomato.
Halve the avocado, remove the pit, and scoop out the flesh into a small bowl. Mash it coarsely with a fork. Dice the tomato into small, even pieces.
- Halve and pit the avocado, then scoop out the flesh.
- Mash the avocado coarsely with a fork.
- Dice the tomato into small, even pieces.
TIPA ripe avocado will yield slightly to gentle pressure when squeezed.Poach the eggs.
Fill a medium saucepan with 3 inches of water; bring to a gentle simmer. Add 1 tbsp white vinegar. Carefully crack each egg into a separate bowl, then gently slide them into the simmering water. Cook for 3-4 minutes until whites are set and yolks are runny.
- Bring 3 inches of water to a gentle simmer with 1 tbsp vinegar.
- Carefully crack each egg into a separate bowl.
- Gently slide eggs into simmering water and cook for 3-4 minutes.
TIPThe vinegar helps the egg whites coagulate faster, keeping them from spreading too much in the water.Toast the bread.
Place the 4 slices of whole wheat bread into a toaster or under a broiler. Toast until golden brown and crisp, about 2-3 minutes, depending on your appliance.
Assemble the toast.
Drizzle 1 tsp olive oil and 2 tsp lemon juice over the mashed avocado. Season with a pinch of salt and black pepper. Stir well to combine. Spread the seasoned avocado mixture evenly over each toasted bread slice.
- Drizzle olive oil and lemon juice over mashed avocado.
- Season with salt and pepper, then stir to combine.
- Spread the seasoned avocado mixture evenly on each toasted bread slice.
Top with egg and serve immediately.
Carefully remove poached eggs from water with a slotted spoon, draining excess. Place one poached egg on each avocado toast. Garnish with diced tomato and a sprinkle of za'atar. Serve immediately while warm.
- Carefully remove poached eggs from water and drain.
- Place one poached egg on top of each avocado toast.
- Garnish with diced tomato and a sprinkle of za'atar.
- Serve immediately while warm.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, add a tablespoon of Greek yogurt to your avocado mash.
- 2If you're not a fan of poached eggs, a fried or scrambled egg works just as well.
- 3Make sure your avocado is ripe but not overly soft for the best flavor and texture.
- 4Don't add salt to the poaching water, as it can cause the egg white to separate.
Adapt it for your goals.
Vegan
Replace the poached egg with a seasoned tofu scramble or slices of smoked tofu.
spicySpicy
Add a pinch of red pepper flakes or a dash of your favorite hot sauce to the mashed avocado for a kick of heat.
high proteinHigh protein
Sprinkle a tablespoon of hemp seeds or nutritional yeast over the avocado before adding the egg.
quickQuick
If you're short on time, a simple fried or scrambled egg works wonderfully in place of a poached egg.
Why this is on our healthy list.
Heart-Healthy Fats
Avocado and olive oil are rich in monounsaturated fats, which are known to support cardiovascular health by helping to lower bad cholesterol levels.
High in Fiber
With whole-grain bread and avocado as key ingredients, this meal is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps you feel full longer.
Excellent Source of Protein
The poached egg provides high-quality, complete protein, which is essential for muscle repair, immune function, and overall satiety.
Rich in Potassium
Avocados are a fantastic source of potassium, an important mineral and electrolyte that helps regulate blood pressure and fluid balance.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides heart-healthy monounsaturated fats from the avocado, high-quality protein from the egg, and complex carbohydrates and fiber from the whole-grain bread.