Loaded Avocado Toast with Egg & Sprouts

Name: Loaded Avocado Toast with Egg & Sprouts
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 2 servings
Cuisine: american
Ingredients: 4 slices whole grain bread (thick-cut, sourdough or whole wheat); 1 pcs avocado (ripe, large); 2 pcs egg (large); 0.25 cup mixed sprouts (alfalfa, radish, or broccoli sprouts); 1 tsp lemon juice (freshly squeezed); 1 pinch salt; 1 pinch black pepper (freshly cracked); 1 pinch red pepper flakes (optional, for heat); 2 tsp olive oil (for frying eggs)

RATING

0.0/5

TASTE SCORE

8/10

Crusty whole-grain toast topped with creamy smashed avocado, a perfectly fried egg with a runny yolk, and a handful of fresh, crunchy sprouts. A quick, cafe-style breakfast or brunch that feels indulgent but comes together in under 15 minutes.

PREP

COOK

SERVES

2 PIECES

407 cal

SERVINGS

INGREDIENTS

For 2 servings

4 sliceswhole grain bread · thick-cut, sourdough or whole wheat1 pcsavocado · ripe, large2 pcsegg · large¼ cupmixed sprouts · alfalfa, radish, or broccoli sprouts1 tsplemon juice · freshly squeezed1 pinchsalt1 pinchblack pepper · freshly cracked1 pinchred pepper flakes · optional, for heat2 tspolive oil · for frying eggs

NUTRITION · PER SERVING

407

CALORIES · 2 PIECES

Protein17g · 17%

Carbs36g · 35%

Fat23g · 51%

Fiber10g

Sugar5g

Saturated fat4g

Cholesterol186mg

Sodium443mg

Potassium651mg

Phosphorus275mg

How we calculate →

METHOD · 5 STEPS

prep · ~2 min
Prepare the avocado spread.
1.Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl.
2.Add lemon juice, salt, and black pepper.
3.Mash with a fork until slightly chunky but spreadable.
fry · ~3 min
Fry the eggs sunny-side up.
1.Heat olive oil in a non-stick skillet over medium heat until shimmering.
2.Crack both eggs gently into the skillet, keeping the yolks intact.
3.Cook 2-3 minutes until the whites are fully set but yolks remain runny.
TIPFor a lacy, crispy edge, spoon a little hot oil over the egg whites while they cook.
prep · ~3 min
Toast the bread to golden perfection.
While the eggs cook, toast the bread slices until crisp and golden brown on both sides.
assemble · ~1 min
Build the loaded avocado toasts.
1.Spread the mashed avocado generously over each slice of toast.
2.Top each toast with a fried egg.
3.Pile a handful of mixed sprouts on top of the eggs.
4.Finish with a sprinkle of red pepper flakes, if using.
serve
Serve immediately while the toast is crisp and the eggs are warm.
TIPServe with a side of fresh fruit or a light salad for a complete meal.

PRO TIPS

What to keep in mind.

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

1
Use a perfectly ripe avocado that yields slightly to gentle pressure for the creamiest mash.
2
Toast the bread until deep golden brown to create a sturdy base that won't get soggy from the avocado.
3
For the best runny yolk, use the freshest eggs possible and cook over medium heat, not high.
4
Gently rinse the sprouts in cold water and pat them completely dry to keep the toast crisp.
5
Mash the avocado just before serving to prevent browning; the lemon juice also helps slow oxidation.
6
If making ahead, store the avocado mash with plastic wrap pressed directly onto the surface.

RECIPE VARIATIONS

Adapt it for your goals.

high protein

High-protein

Add a few slices of smoked salmon or a sprinkle of crumbled feta cheese on top of the avocado for an extra protein boost that turns this into a hearty lunch.

vegan