Avocado Toast with Egg: A Nutritional Powerhouse Explored

Enjoy a delicious avocado toast with egg recipe! Quick, healthy, and easy to customize with your favorite toppings. Perfect for breakfast or brunch. Try it now!

RECIPES

5/17/20243 min read

avocado toast with egg
avocado toast with egg

Avocado toast with egg has taken the world by storm, becoming a staple in health enthusiasts' and breakfast lovers' diets. This delicious dish packs a nutritional punch that can kickstart your day with energy and vital nutrients.

What Makes Avocado Toast with Egg So Special?

Avocados are nutrient-dense fruits rich in healthy fats, vitamins, and minerals, making them ideal ingredients for a wholesome meal. Conversely, eggs are a high-quality protein source that can help in muscle repair and growth.

Caloric Content Overview

Avocados are nutrient-dense fruits rich in healthy fats, vitamins, and minerals, making them ideal ingredients for a wholesome meal. Conversely, eggs are a high-quality protein source that can help in muscle repair and growth.

Preparation and Cooking Time

  • Preparation Time: 10 minutes

  • Cooking Time: 5 minutes

  • Total Time: 15 minutes

Number of Servings and Serving Size
  • 1 ripe avocado

  • 2 slices of bread (whole grain, sourdough, or your choice)

  • 2 eggs

  • 1 tablespoon olive oil (optional)

  • 1 teaspoon lemon or lime juice (optional)

  • Salt and pepper to taste

  • Red pepper flakes (optional)

  • Fresh herbs (like cilantro or chives) for garnish

  • Optional toppings: sliced cherry tomatoes, crumbled feta cheese, smoked salmon, crispy bacon

  • Servings: 2

  • Serving Size: 1 slice of avocado toast with 1 egg

Ingredients
Step-by-Step Directions
  1. Toast the Bread: Toast the slices of bread to your desired level of crispiness.

  2. Prepare the Avocado: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork until it is mostly smooth, leaving some chunks for texture. Mix in lemon or lime juice (if using) and season with salt and pepper.

  3. Cook the Eggs:

    • Fried Eggs: Heat olive oil in a non-stick skillet over medium heat. Crack the eggs into the skillet and cook until the whites are set but the yolks are still runny (or to your preferred doneness). Season with salt and pepper. (Check out this Amazon product for a high-quality, non-stick skillet!)

    • Poached Eggs: Bring a pot of water to a gentle simmer and add a splash of vinegar. Crack each egg into a small bowl, then gently slide it into the water. Cook for 3-4 minutes until the whites are set, but the yolks are still soft. Remove with a slotted spoon.

  4. Assemble the Toast: Spread the mashed avocado evenly onto the toasted bread slices. Top each slice with a cooked egg.

  5. Garnish: Sprinkle with red pepper flakes and fresh herbs if using. Add any optional toppings like tomatoes, cheese, or proteins.

avocado toast with egg
avocado toast with egg
Nutrition Information (per serving)
  • Calories: 300

  • Total Fat: 22g

  • Saturated Fat: 4g

  • Cholesterol: 186mg

  • Sodium: 350mg

  • Total Carbohydrates: 22g

  • Dietary Fiber: 7g

  • Sugars: 3g

  • Protein: 10g

Notes and FAQ
  • Ripeness of Avocado: A ripe avocado will give slightly when pressed. If it's too firm, it needs to be ready.

  • Egg Variations: Feel free to use scrambled or soft-boiled eggs.

  • Additional Toppings: Get creative with toppings! Add fresh herbs, a squeeze of lemon, or a drizzle of hot sauce for extra flavor.

  • Storing Leftovers: Avocado toast is best enjoyed fresh. Store mashed avocado with a squeeze of lemon juice in an airtight container to prevent browning.

FAQ
  • Can I make this vegan? Yes! Substitute the egg with tofu scramble or chickpea scramble.

  • Can I use a different type of bread? Absolutely! You can use any bread you prefer or have on hand.

  • How do I poach an egg perfectly? Use fresh eggs and add a splash of vinegar to the simmering water to help the whites set faster.

Enjoy your avocado toast with egg! Thank you for choosing this recipe!