Egg And Avocado Toast
Creamy mashed avocado on crisp whole-grain toast, topped with a perfectly soft poached egg and a sprinkle of red pepper flakes. This quick breakfast brings together rich textures and fresh flavors in under 15 minutes — satisfying enough to power your morning.
For 2 servings
- prep · ~4 min
Bring poaching water to a gentle simmer.
1.Fill a medium saucepan with about 3 inches of water and add vinegar.2.Bring to a gentle simmer over medium heat — look for small bubbles forming on the bottom, not a rolling boil. - prep · ~2 min
Mash the avocado.
1.Scoop the avocado flesh into a small bowl.2.Add lemon juice, salt, and black pepper.3.Mash with a fork until mostly smooth with a few chunky bits for texture.TIPDon't over-mash — a little texture makes the toast more interesting. - boil · ~4 min
Poach the eggs.
1.Crack one egg into a small ramekin or cup.2.Stir the simmering water to create a gentle whirlpool.3.Slide the egg into the center of the whirlpool and let it cook undisturbed for 3 to 4 minutes for a runny yolk.4.Lift the egg out with a slotted spoon and drain briefly on a paper towel. Repeat with the second egg.TIPThe whirlpool helps the egg white wrap neatly around the yolk. - grill · ~3 min
Toast the bread.
1.Toast the bread slices in a toaster or on a hot grill pan until golden and crisp.2.Drizzle each toast lightly with a few drops of olive oil while still warm.TIPToasting on a grill pan with a tiny brush of oil gives a crispier crust than a pop-up toaster. - assemble · ~1 min
Assemble the avocado toast.
1.Spread the mashed avocado generously on each warm toast.2.Place one poached egg on top of each.3.Sprinkle with red pepper flakes and garnish with chopped cilantro.TIPServe immediately while the egg is still warm and the yolk is runny.
What to keep in mind.
6 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 mash.
- 2Add a splash of vinegar to the poaching water to help the egg whites coagulate faster.
- 3Create a gentle whirlpool before adding the egg to wrap the white neatly around the yolk.
- 4Drain poached eggs on a paper towel to remove excess water so the toast stays crisp.
- 5Toast the bread on a grill pan with a tiny brush of oil for a crunchier crust and deeper flavor.
- 6Assemble and serve immediately — the runny yolk will soak into the warm toast and avocado.
Adapt it for your goals.
High-protein
Top with a sprinkle of hemp seeds or a side of smoked salmon for an extra protein boost that keeps you full longer.
veganVegan
Swap the poached egg for sautéed mushrooms or crispy tofu, and use a vegan butter or skip the egg entirely for a plant-based version.
low carbLow-carb
Serve the mashed avocado and poached egg on thick slices of roasted sweet potato or a large portobello mushroom cap instead of bread.
spicySpicy
Add a thin layer of sriracha or gochujang under the avocado mash for a kick of heat that complements the red pepper flakes.
Why this is on our healthy list.
Rich in Healthy Fats
Avocado provides monounsaturated fats that support heart health and help your body absorb fat-soluble vitamins from other foods.
Good Source of Protein
Eggs supply high-quality protein with all nine essential amino acids, making this a satisfying breakfast that supports muscle maintenance.
Packed with Fiber
Whole-grain bread and avocado contribute dietary fiber, which aids digestion and promotes a feeling of fullness.
Contains Antioxidants
Lutein in egg yolks and vitamin E in avocado act as antioxidants that support eye and skin health.
Frequently asked questions
Mash the avocado with extra lemon or lime juice and press plastic wrap directly onto its surface before refrigerating for up to a few hours.
