Ingredients
- 2 slices whole-grain or multigrain bread
- 1 ripe avocado
- 2 large eggs
- 1 teaspoon lemon juice
- Salt and pepper, to taste
- Optional toppings: chili flakes, chopped parsley, cherry tomatoes, microgreens
Directions
Avocado Toast with Poached Egg is a simple yet elegant dish that has become a modern breakfast favorite around the world. Combining the creamy richness of ripe avocado with the delicate, silky texture of a perfectly poached egg, this meal offers a perfect balance of flavors and nutrients. It’s not just delicious—it’s highly nutritious, packed with protein from the egg, healthy fats from the avocado, and fiber from whole-grain bread.
This dish is incredibly versatile and can be customized to suit different tastes and dietary preferences. You can add a sprinkle of chili flakes for a subtle heat, fresh herbs like parsley or cilantro for a burst of freshness, or even cherry tomatoes and microgreens to elevate the flavor and presentation. It’s quick to prepare, making it ideal for busy mornings, a light lunch, or a cozy weekend brunch.
Beyond its taste, avocado toast with poached egg supports a healthy lifestyle. The monounsaturated fats in avocado help promote heart health, while the protein in eggs aids in muscle repair and satiety. This combination keeps you energized and satisfied for hours. Whether you are a beginner in the kitchen or an experienced cook, this dish is easy to make yet impressively flavorful. It’s a perfect example of how simple ingredients, when thoughtfully combined, can create a nourishing and satisfying meal that feels indulgent without being heavy.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 290 kcal |
| Protein | 12 g |
| Carbohydrates | 28 g |
| Dietary Fiber | 8 g |
| Sugars | 2 g |
| Fat | 17 g |
| Saturated Fat | 3 g |
| Monounsaturated Fat | 10 g |
| Polyunsaturated Fat | 2 g |
| Cholesterol | 185 mg |
| Sodium | 220 mg |
| Potassium | 550 mg |
| Vitamin A | 6% DV |
| Vitamin C | 12% DV |
| Calcium | 4% DV |
| Iron | 10% DV |
Disclaimer: The nutritional information provided is an estimate based on standard ingredients and portion sizes. Actual values may vary depending on the brands, measurements, and preparation methods used. This recipe is for general informational purposes and is not intended as medical or dietary advice. Please consult a healthcare professional or registered dietitian for personalized nutrition guidance.
Steps
1 Done | Prepare the avocadoCut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork until smooth or slightly chunky. Add lemon juice, salt, and pepper to taste. |
2 Done | Toast the breadToast the bread slices until golden and crisp. |
3 Done | Poach the eggsBring a saucepan of water to a gentle simmer. Add a splash of vinegar (optional, helps egg whites hold together). Crack one egg into a small bowl. Create a gentle whirlpool in the water and carefully slide the egg into the center. Cook for 3–4 minutes for a runny yolk, or longer if you prefer firm yolks. Remove with a slotted spoon and drain on a paper towel. |
4 Done | Assemble the toastSpread the mashed avocado evenly on the toasted bread. Place the poached egg on top. Sprinkle with salt, pepper, chili flakes, and optional toppings like parsley or cherry tomatoes. |
5 Done | Serve immediatelyenjoy a nutritious, high-protein breakfast or snack! |
6 Done | 💡 TipsFor extra flavor, you can drizzle a little olive oil or balsamic glaze on top. Add a slice of smoked salmon or feta cheese for a more indulgent version. Poached eggs can also be cooked in advance and gently reheated in hot water for convenience. |
