Avocado Toast with Egg
Creamy avocado on whole grain toast topped with a perfectly cooked egg. A balanced breakfast under 400 calories.
Avocado Toast with Egg has 380 calories per serving, with 16g protein, 35g carbs, 20g fat, and 8g fiber. Prep 5 min, cook 5 min.
Nutrition per serving
1 serving(s)
380
Calories
16g
Protein
32% DV
35g
Carbs
13% DV
20g
Fat
26% DV
* %DV based on a 2000 calorie diet
🫘 8g fiber per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
5 min
Cook Time
5 min
Servings
1
Est. Cost
$2.00
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.
Ingredients
- 2 slices whole grain bread
- ½ ripe avocado
- 1 egg
- Squeeze of lemon juice
- Salt, pepper, and red pepper flakes to taste
Instructions
-
Toast the bread until golden and crispy.
-
Mash the avocado with a fork, add a squeeze of lemon juice, salt, and pepper.
-
Cook the egg your favorite way — poached, fried, or soft-boiled.
-
Spread avocado mixture evenly on the toast.
-
Top with the egg and sprinkle with red pepper flakes.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 380 kcal |
| Protein | 16g |
| Carbs | 35g |
| Fat | 20g |
| Fiber | 8g |
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.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Stir halfway through for even heating.
Equipment
skillet
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