AVOCADO AND POACHED EGG TOAST
This Avocado and Poached Egg Toast is a perfect blend of creamy, savoury flavours and satisfying textures, ideal for a wholesome breakfast or brunch. A crunchy slice of whole-grain toast is topped with mashed avocado seasoned with lemon juice, salt and pepper, then crowned with a delicately poached egg. The creamy avocado pairs beautifully with the rich, runny yolk, creating a nutrient-dense dish high in fibre, healthy fats and protein. Simple yet elegant, this meal is quick to prepare, filling and packed with nutrients, making it a versatile option for any time of day.
RECIPE CATEGORY
Breakfast, Brunch, Snack, Light Meal
SERVING SIZE
1
CUISINE
Californian, Fusion
PREPARATION / TECHNIQUES
No-Cook, Poach, One-Pot Wonders
OCCASION / HOLIDAY
Casual Breakfast, Brunch Gathering, Healthy Start, Spring and Summer
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegetarian, Quick & Easy, High Fibre, Healthy, Kid Friendly
DISH TYPE
Toast, Open-Faced Sandwich, Breakfast
INGREDIENTS
There are the following ingredients for Avocado and Poached Egg Toast:
- 1 slice whole grain bread
- 1/2 avocado, mashed
- 1 egg
- 1 tsp lemon juice
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 250
- Protein: 9g
- Fat: 17g
- Carbohydrates: 18g
- Fibre: 7g
- Sodium: 170mg
- Sugars: 2g
PREPARATION
- Toast the Bread: Toast the whole grain bread slice until it reaches your preferred level of crispiness.
- Prepare the Avocado: In a small bowl, mash the avocado with a fork. Add the lemon juice, salt and pepper, mixing until smooth. Set aside.
- Poach the Egg: Bring a small pot of water to a gentle simmer. Crack the egg into a cup and gently slide it into the water. Let it cook for 3-4 minutes for a runny yolk or a bit longer if you prefer a firmer yolk. Carefully remove the poached egg with a slotted spoon.
- Assemble the Toast: Spread the mashed avocado evenly on the toast. Place the poached egg on top, seasoning with additional salt and pepper if desired.
- Serve Immediately: Garnish with optional herbs like chives or parsley if desired and enjoy it warm.
PREP TIME
5 minutes
COOKING TIME
5 minutes
TIPS
- Use fresh lemon juice for the best flavour and to keep the avocado from browning.
- To ensure a perfectly poached egg, create a gentle whirlpool in the water before adding the egg to help the whites wrap around the yolk.
- For an extra layer of flavour, sprinkle red pepper flakes or drizzle a small amount of olive oil over the top.
VARIATIONS
- Add sliced tomatoes or a handful of arugula on top for added freshness and nutrients.
- Swap whole grain bread for sourdough or a gluten-free option.
- Add a sprinkle of crumbled feta or goat cheese for a tangy twist.
PREPPING AND STORAGE
- Fridge: If you need to prepare in advance, you can mash the avocado with lemon juice and store it in an airtight container in the fridge for up to one day. Re-mash and spread when ready to use. Poached eggs are best prepared fresh.
- Freezing: Freezing is not recommended, as both avocado and poached eggs do not freeze well and can change texture when thawed.