Avocado Toast with Egg

Why You’ll Love This

Avocado toast with egg is the perfect balance of healthy fats, complex carbs, and protein. It’s satisfying, Instagram-worthy, and takes only 10 minutes to make. A poached-egg version with a quarter avocado runs 340 calories — see the variation below.

Ingredients

• 2 slices whole grain bread
• ½ ripe avocado
• 1 egg
• Squeeze of lemon juice
• Salt, pepper, and red pepper flakes to taste

Instructions

1. Toast the bread until golden and crispy.

2. Mash the avocado with a fork, add a squeeze of lemon juice, salt, and pepper.

3. Cook the egg your favorite way — poached, fried, or soft-boiled.

4. Spread avocado mixture evenly on the toast.

5. Top with the egg and sprinkle with red pepper flakes.

Poached egg variation (340 calories)

Prefer a poached egg? Use ¼ ripe avocado instead of ½ and poach the egg — the lighter avocado portion brings the plate to 340 calories with the same 16g of protein and 8g of fiber.

1. Simmer the water: bring a small pan of water to a gentle simmer — not a rolling boil.
2. Create a whirlpool: stir the water in one direction until it spins, then slip the egg in. The swirl wraps the white around the yolk.
3. Cook for 3 minutes for a set white and runny yolk.
4. Lift with a slotted spoon, drain on a paper towel, and place on the avocado toast.

Nutrition Facts

Tips

• Lower calorie: Use 1 slice of bread and 2 egg whites to save ~100 calories.
• Extra protein: Add a sprinkle of hemp seeds or a second egg.
• Best avocado: Look for avocados that yield to gentle pressure.