Pass the Health

Start Your Day with This Protein-Packed Toast

Avocado Toast with Poached Egg is one of the most popular and nutritious breakfast options around. This combination of creamy avocado and a perfectly poached egg on toasted bread is not only delicious but also packed with healthy fats, protein, and fiber, making it the perfect start to your day. Whether you’re in need of a quick breakfast or a satisfying meal, this simple recipe is a favorite among health-conscious eaters.

Why Avocado Toast with Poached Egg Is a Great Choice

Avocado toast is already a popular go-to breakfast, but adding a poached egg takes it to the next level in terms of both flavor and nutrition. Here’s why it’s such a great choice:

Avocado: Rich in healthy fats, particularly monounsaturated fats, avocados support heart health and help with the absorption of fat-soluble vitamins like A, D, E, and K. They’re also loaded with fiber and potassium, which promote digestion and lower blood pressure.
Poached Egg: Eggs are an excellent source of protein, vitamin B12, and selenium, which help maintain muscle mass, support brain health, and fight oxidative stress. Poaching is one of the healthiest ways to cook an egg, preserving its nutrients without adding extra fats.
Whole-Grain Bread: Using whole-grain or whole-wheat bread adds fiber to your meal, promoting better digestion and providing long-lasting energy throughout the day. The complex carbs in whole-grain bread are slower to digest, keeping you fuller for longer.
Olive Oil: A drizzle of extra virgin olive oil can boost the flavor and add healthy fats to your dish, further supporting heart health and providing anti-inflammatory benefits.

If you’re interested in learning more about the benefits of avocado and its impact on heart health, check out this detailed article from Healthline: Avocado Nutrition and Health Benefits.

Ingredients for Avocado Toast with Poached Egg

1 ripe avocado
2 slices whole-grain or whole-wheat bread
2 large eggs
1 tablespoon olive oil (optional)
Salt and pepper, to taste
Red pepper flakes (optional)
Fresh herbs like parsley or chives (optional, for garnish)

How to Make Avocado Toast with Poached Egg: Step-by-Step Instructions

Prepare the Toast
Begin by toasting your whole-grain bread to your desired crispness. You can toast it in a toaster or on a grill pan for added flavor.
Mash the Avocado
While the bread is toasting, cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork until creamy but still a bit chunky. Season with salt and pepper to taste, and drizzle with olive oil for extra richness.
Poach the Eggs
Fill a small pot with water and bring it to a gentle simmer. Add a splash of vinegar to help the egg whites set. Crack each egg into a separate small bowl or cup. Carefully lower the eggs into the simmering water, and poach for about 3-4 minutes, or until the whites are set but the yolk remains runny.
Assemble the Toast
Spread the mashed avocado generously on each piece of toasted bread. Once the eggs are done, gently remove them from the water with a slotted spoon and place them on top of the avocado toast.
Garnish and Serve
Sprinkle with red pepper flakes (if you like a little heat) and garnish with fresh herbs like parsley or chives. Add a pinch of salt and pepper to taste.
Enjoy!
Serve immediately and enjoy the rich flavors of creamy avocado and runny poached eggs on crispy toast!

Preparation Details

Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 1 serving (easily scalable for more servings)

This recipe is incredibly quick to prepare, making it a perfect option for a nourishing breakfast or light lunch when you’re short on time but still want something satisfying and full of nutrients.

Nutritional Information (Per Serving)

Calories: 350 kcal
Carbohydrates: 30g
Protein: 14g
Fat: 22g
Saturated Fat: 3g
Fiber: 9g
Sugar: 2g (naturally occurring)
Vitamin A: 12%
Vitamin C: 15%
Calcium: 10%
Iron: 8%

This meal is rich in healthy fats, protein, and fiber, making it a balanced and filling meal to keep you energized and satisfied.

Why You Should Try Avocado Toast with Poached Egg

If you’re looking for a quick and healthy breakfast that’s also delicious and nutritious, Avocado Toast with Poached Egg is a fantastic choice. The creamy avocado, perfectly poached egg, and crispy whole-grain bread create a balanced combination of healthy fats, protein, and fiber. This dish not only tastes amazing, but it’s also great for supporting heart health, digestion, and providing long-lasting energy.

It’s easy to customize, so feel free to add your favorite toppings or switch up the bread for a gluten-free option!

For more delicious and nutritious breakfast ideas, explore this article from Healthline: Top Healthy Breakfast Recipes.

Try Avocado Toast with Poached Egg Today!

If you try this recipe, let me know how it turned out! Feel free to leave a comment with any tweaks you made or share your version on Instagram and tag me—I love seeing your creations!

Did you try this Avocado Toast with Poached Egg recipe? I’d love to hear how it turned out in the comments or see your beautiful creation on Instagram!

Avocado Toast with Poached Egg

This recipe is incredibly quick to prepare, making it a perfect option for a nourishing breakfast or light lunch when you're short on time but still want something satisfying and full of nutrients.

Print Recipe Pin Recipe

Prep Time 5

Cook Time 5

Calories 350 kcal

Ingredients

1 ripe avocado
2 slices whole-grain or whole-wheat bread
2 large eggs
1 tablespoon olive oil optional
Salt and pepper to taste
Red pepper flakes optional
Fresh herbs like parsley or chives optional, for garnish

Instructions

Prepare the Toast
Begin by toasting your whole-grain bread to your desired crispness. You can toast it in a toaster or on a grill pan for added flavor.
Mash the Avocado
While the bread is toasting, cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork until creamy but still a bit chunky. Season with salt and pepper to taste, and drizzle with olive oil for extra richness.
Poach the Eggs
Fill a small pot with water and bring it to a gentle simmer. Add a splash of vinegar to help the egg whites set. Crack each egg into a separate small bowl or cup. Carefully lower the eggs into the simmering water, and poach for about 3-4 minutes, or until the whites are set but the yolk remains runny.
Assemble the Toast
Spread the mashed avocado generously on each piece of toasted bread. Once the eggs are done, gently remove them from the water with a slotted spoon and place them on top of the avocado toast.
Garnish and Serve
Sprinkle with red pepper flakes (if you like a little heat) and garnish with fresh herbs like parsley or chives. Add a pinch of salt and pepper to taste.
Enjoy!
Serve immediately and enjoy the rich flavors of creamy avocado and runny poached eggs on crispy toast!