How many calories in Avocado Toast With Soft Egg?

This recipe contains approximately 380 calories per serving, depending on the size of the avocado and bread slices.

Can I make the eggs in advance?

Yes, you can soft-boil the eggs up to 3 days in advance and store them in their shells in the refrigerator.

How do I keep the avocado from browning?

The lemon juice in this recipe acts as an antioxidant to slow down the browning process.

Is this recipe suitable for a low-sodium diet?

Absolutely; this recipe uses lemon, garlic, and chili flakes to build flavor without any added salt.

Home / Recipes / american / Avocado Toast With Soft Egg

americanEasyeggetariandairy freenut freesoy free

Avocado Toast With Soft Egg

RATING

4.6/5(187)

TASTE SCORE

8/10

Whole-grain toast topped with smashed avocado seasoned with lemon and chili flakes, finished with a soft-boiled egg — a classic bright American breakfast with no added salt.

PREP

COOK

SERVES

1 SLICES

169 cal

SERVINGS

INGREDIENTS

For 2 servings

2 sliceswhole-wheat bread · look for a low-sodium loaf if available½ pcsavocado · ripe, mashed1 pcswhole egg · soft-boiled, halved1 tsplemon juice¼ tspred chili flakes1 pinchblack pepper · fresh ground1 pcsgarlic · rubbed on the toast for flavor

NUTRITION · PER SERVING

169

CALORIES · 1 SLICES

Protein6g · 14%

Carbs17g · 40%

Fat9g · 48%

Fiber3g

Sugar2g

Saturated fat2g

Cholesterol88mg

Sodium117mg

Potassium237mg

Phosphorus83mg

How we calculate →

METHOD · 3 STEPS

1
Soft-boil the egg.
- Bring a small saucepan of water to a gentle boil.
- Lower the egg in carefully and cook 6 minutes for a jammy yolk.
- Drain and chill briefly under cold water; peel and halve.
2
Smash avocado and toast bread.
- Toast the bread to a deep golden color.
- Rub the warm toast lightly with the cut side of a halved garlic clove.
- In a small bowl mash avocado with lemon juice and a few cracks of black pepper.
3
Build the toast.
- Spread the smashed avocado evenly across both slices.
- Top with the soft-boiled egg halves, scatter chili flakes, and serve.

PRO TIPS

What to keep in mind.

3 tips from the recipe — small details that make a real difference to the final dish.

1
Choose an avocado that yields slightly to gentle pressure for the creamiest mash.
2
Peel the eggs under a thin stream of cool running water to help the shell slide off cleanly.
3
Use a heavy-bottomed toaster or a griddle pan to get an even, crunchy char on the bread.

RECIPE VARIATIONS

Adapt it for your goals.

vegan

Why this is on our healthy list.

heart

Heart-Healthy Monounsaturated Fats

Avocados provide fats that help maintain healthy cholesterol levels.

fiber

High-Fiber Complex Carbohydrates

Whole-wheat bread supports steady energy and digestive health.

protein

Complete Protein Source

Whole eggs provide all essential amino acids for muscle maintenance.

QUESTIONS?

Frequently asked questions

Yes, it is rich in monounsaturated fats from avocado, high-quality protein from eggs, and fiber from whole-wheat bread.

PAIRS WELL WITH

Complete meals featuring this recipe

indian·20 min·343 cal

EXPLORE

Cuisines we love

American1993 Awadhi356 Bengali373 Cajun0 California109 Chettinad370 Chinese0 Chinese American0 French2 Fusion20 Greek4 Gujarati397

Avocado Toast With Soft Egg

For 2 servings

Soft-boil the egg.

Smash avocado and toast bread.

Build the toast.

What to keep in mind.

Adapt it for your goals.

Vegan

Spicier

Low carb