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AVOCADO AND POACHED EGG TOAST
09

AVOCADO AND POACHED EGG TOAST

NUTRITION
HEALTHY RECIPES
Jan 25, 2025

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.

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