Egg And Avocado Toast
Smashed avocado on toast topped with a soft-boiled or fried egg, lemon, and chili flakes.
For 1 serving
Toast the whole wheat bread.
Place the whole wheat bread in a toaster or under a broiler. Heat until the surface is golden brown and the texture is crisp enough to support the toppings.
Prepare and spread the avocado mash.
- Halve and pit the avocado, scooping the flesh into a small bowl.
- Mash the avocado with lemon juice, black pepper, and a pinch of chili flakes.
- Spread the mixture evenly across the surface of the warm toast.
TIPLeave the mash slightly chunky to provide a more interesting textural contrast against the crisp bread.Fry the egg and finish the assembly.
Heat olive oil in a non-stick skillet over medium heat. Crack the egg into the pan and cook until the whites are opaque and set, but the yolk is still runny. Carefully slide the egg onto the avocado-covered toast and garnish with the remaining red chili flakes.
TIPUse a lid to cover the pan for the last 30 seconds to steam the top of the egg white without needing to flip it.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Rub a raw garlic clove on the toast before adding the avocado for a subtle aromatic depth.
- 2Use extra virgin olive oil for the best flavor profile and highest antioxidant count.
- 3Ensure the lemon juice is fresh to provide the necessary acidity to balance the rich fats.
- 4Season the egg with black pepper while it is still in the pan to help the spice adhere.
Adapt it for your goals.
Vegan
Replace the fried egg with seasoned pan-seared firm tofu or a scoop of seasoned chickpeas.
low sodiumLow sodium
Eliminate added salt and double the lemon juice and chili flakes to maintain a vibrant flavor profile.
spicierSpicier
Add thinly sliced fresh serrano peppers or a drizzle of hot sauce over the finished egg.
Why this is on our healthy list.
Heart-Healthy Fats
Avocados and olive oil provide oleic acid which supports cardiovascular health.
High-Fiber Content
Whole wheat bread and avocado contribute significant fiber for digestive health.
Muscle-Building Protein
The egg provides a complete amino acid profile to support tissue repair.
Frequently asked questions
Yes, it is a nutritionally balanced meal providing heart-healthy monounsaturated fats, high-quality protein, and complex carbohydrates.
