AVOCADO TOAST WITH POACHED EGG

AVOCADO TOAST WITH POACHED EGG

Avocado Toast with Poached Egg is a simple yet nutritious meal that combines the creamy richness of mashed avocado with the delicate flavour of a perfectly poached egg. It is served on crunchy whole grain toast, satisfying and packed with healthy fats, fibre, and protein, making it an ideal choice for breakfast or brunch. Topped with red pepper flakes for a slight kick and seasoned to perfection, this recipe is quick to prepare and perfect for a busy morning or a leisurely brunch.

RECIPE CATEGORY

Breakfast, Brunch, Snack, Entrée

SERVING SIZE

1

CUISINE

American, Mediterranean

PREPARATION / TECHNIQUES

Toast, Poach, No-Cook

OCCASION / HOLIDAY

Mother’s Day, Valentine’s Day, Easter, Brunch, Quick Breakfast, Casual Lunch

SPECIAL CONSIDERATION / DIETARY CONCERNS

Healthy, Quick & Easy, High Fibre, Low Sodium, Organic, Kid-Friendly

DISH TYPE

Sandwich, Breakfast, Light Meal

INGREDIENTS FOR AVOCADO TOAST WITH POACHED EGG

• 1 slice whole grain bread, toasted

• 1/2 avocado, mashed

• 1 egg, poached

• 1/4 tsp red pepper flakes

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 280 kcal

• Protein: 11g

• Carbohydrates: 23g

• Fat: 17g

• Saturated Fat: 3g

• Fibre: 8g

• Sodium: 220mg

• Sugars: 2g

• Vitamin A: 8% of DV

• Vitamin C: 10% of DV

• Calcium: 4% of DV

• Iron: 10% of DV

PREPARATION FOR AVOCADO TOAST WITH POACHED EGG

1. Toast the Bread: Toast 1 slice of whole grain bread until golden and crispy.

2. Mash the Avocado: Mash 1/2 of an avocado with a fork in a small bowl. Add salt and pepper to taste.

3. Poach the Egg: Bring a pot of water to a gentle simmer. Crack an egg into a small bowl and carefully slide it into the water. Cook for 3-4 minutes, until the white sets and the yolk remains runny. Use a slotted spoon to remove the egg.

4. Assemble the Toast: Spread the mashed avocado evenly over the toasted bread. Place the poached egg on top.

5. Season and Serve: Sprinkle with 1/4 tsp red pepper flakes, and add more salt and pepper if desired. Serve immediately.

PREP TIME

10 minutes

COOKING TIME

5 minutes

TIPS FOR AVOCADO TOAST WITH POACHED EGG

• Add a splash of vinegar to the simmering water to help the egg whites coagulate faster.

• Use a ripe avocado for easier mashing and a creamier texture.

• Add a sprinkle of everything bagel seasoning or a drizzle of olive oil for extra flavour.

VARIATIONS

• Protein Boost: Add smoked salmon or crispy bacon for a protein-packed twist.

• Vegan Version: Substitute the poached egg with a few marinated tofu slices for a vegan alternative.

• Extra Veggies: Top with sliced cherry tomatoes or sautéed spinach for a more veggie-packed meal.

PREPPING AND STORAGE

• Fridge: If making ahead, store the mashed avocado in an airtight container with a squeeze of lemon juice to prevent browning. Use within 1 day.

• Freezing: Avocado and poached eggs do not freeze well. It’s best to prepare this dish fresh.

• Reheating: For poached eggs made beforehand, gently reheat in hot water for 1 minute.