Avocado toast with egg is a healthy breakfast that is easy to prepare and cook. By combining the fiber of whole grains, the high-quality protein of a fresh egg, and the healthy fats of avocado, you create a breakfast that tastes premium and performs for your body all morning.
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| Texture |
A crisp, toasted bread followed by buttery-smooth avocado and a tender egg. |
| Taste |
Mildly nutty, creamy, and savory; clean and nourishing. |
| Smell |
Warm toasted whole grain, fresh buttery avocado, and the rich aroma of a cooked egg. |
Ingredients
- 1 slice (approx. 45g) Whole-grain bread
- 1 egg (approx. 50g)
- ½ (approx. 100g) Ripe avocado, sliced
- 1 tsp (5ml) White vinegar (for poaching)
- A pinch of sea salt and freshly cracked black pepper
Cooking Instructions
1. Boil the Water
Fill a medium saucepan with about 4 inches of water. Cover with a lid and bring to a boil over high heat. Once boiling, reduce the heat to low to maintain a gentle simmer (small bubbles). This preparation usually takes 6–8 minutes. Add 1 tsp of vinegar once simmering.
2. The Deep Toast
Put the whole-grain bread into the oven. Toast at about 350° F per side for about 3 to 4 minutes (the second side requires less time than the first) until light golden. The toast must be crisp and sturdy to support the weight of the poached egg.
3. Poach the Egg
Use a spoon to create a gentle whirlpool in the simmering water. Crack the egg into a bowl first, then slide it into the center of the vortex. Cook for 2 to 3 minutes until the whites are set, and the yolk remains completely liquid and runny. Remove with a slotted spoon and drain briefly.
4. Prepare Avocado
While the egg is poaching, halve the avocado and remove the pit. Thinly slice one-half (½) and fan it across the hot toast. Gently place the warm poached egg atop the avocado.
5. Enjoy Breakfast
Finish with a sprinkle of sea salt and cracked black pepper. Serve immediately.
Optional: Lightly score the egg with a knife to let the golden yolk flow over the avocado segments.
| Prep time | 6-8 min (includes bringing a pot of water to a simmer) |
| Cooking time | 8 min ( includes the full toasting and poaching process) |
| Total time | 14-16 min |
Nutritional Information
Serves: 1
Amount Per Serving (approx. 195g):
| Calories | 300 kcal |
| Total Fat | 20g |
| Saturated Fat | 3g |
| Cholesterol | 179mg |
| Sodium | 228mg |
| Total Carbohydrates | 25g |
| Dietary Fiber | 9g |
| Total Sugars | 2g |
| Protein | 11g |
| Potassium | 615 mg |
| Vitamin C | 10 mg |
| Calcium | 64 mg |
| Iron | 2.8 mg |
FAQ
Is avocado and toast good for you?
Absolutely. Avocado toast is an excellent source of monounsaturated fats (heart-healthy fats), dietary fiber, and essential micronutrients like Potassium and Vitamins. When paired with high-quality whole-grain bread, it creates a low-glycemic meal that supports digestion and cardiovascular health.
How many calories are in a fried egg?
A large fried egg (approx. 50g) typically contains 90–100 calories, while a poached egg is around 70 calories.
