Loaded Avocado Toast with Egg & Sprouts
This loaded avocado toast transforms a simple breakfast into a nutrient-dense, satisfying meal, combining creamy avocado, a perfectly cooked egg, and fresh, crunchy sprouts on whole-grain bread.
For 1 serving
Prepare the Toast: Toast the slice of whole-grain bread to your desired crispness. While it toasts, prepare the avocado.
Mash Avocado: In a small bowl, mash the ripe avocado half with a fork. Stir in the fresh lemon juice, 1/4 tsp sea salt, and 1/8 tsp freshly ground black pepper until well combined but still slightly chunky.
Poach the Egg: Fill a small saucepan with about 2 cups of water and add 1 tsp white vinegar. Bring the water to a gentle simmer (small bubbles, not a rolling boil). Carefully crack the large egg into a small ramekin or bowl.
Cook Egg: Gently slide the egg from the ramekin into the simmering water. Cook for 3-4 minutes for a runny yolk, or 5 minutes for a jammy yolk. Using a slotted spoon, carefully remove the poached egg and drain any excess water on a paper towel.
Assemble the Toast: Spread the mashed avocado evenly over the toasted bread.
Layer Toppings: Carefully place the poached egg on top of the avocado.
Add Sprouts & Finish: Pile the moong sprouts generously over and around the egg. Sprinkle with red pepper flakes to taste. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Perfect Poached Egg: For best results, use very fresh eggs for poaching; they hold their shape better. A splash of vinegar in the water also helps the egg whites set quickly.
- 2Avocado Ripeness: Ensure your avocado is perfectly ripe – firm but yields gently to pressure. Under-ripe avocados are hard to mash, and over-ripe ones can be stringy.
- 3Alternative Egg: If poaching isn't your preference, a fried egg (sunny-side up or over easy) or even a soft-boiled egg works wonderfully.
- 4Customize Spice: Adjust the amount of red pepper flakes to your heat preference, or omit them entirely for a milder toast.
Adapt it for your goals.
Protein Boost
Add a sprinkle of everything bagel seasoning or a dash of nutritional yeast for an extra layer of flavor and nutrients.
Greens GaloreGreens Galore
Incorporate other microgreens like alfalfa, broccoli sprouts, or a handful of baby spinach under the egg for added vitamins.
Cheese PleaseCheese Please
A light sprinkle of crumbled feta or goat cheese can add a tangy, salty dimension to the toast.
Why this is on our healthy list.
Heart Health
Avocados are rich in monounsaturated fats, which are known to help reduce bad cholesterol levels and support cardiovascular health.
Digestive Wellness
Whole-grain bread and sprouts provide dietary fiber, aiding digestion, promoting gut health, and contributing to a feeling of fullness.
Muscle Repair & Growth
The egg is a complete protein source, offering all essential amino acids necessary for muscle repair, growth, and overall bodily functions.
Frequently asked questions
You can toast the bread and mash the avocado just before serving to prevent sogginess and browning. Sprouts can be rinsed and ready. The egg is best cooked fresh.
