HIGH-PROTEIN SCRAMBLED EGG AND AVOCADO TOAST
This high-protein scrambled egg and avocado toast is a perfect balance of protein, healthy fats and complex carbohydrates, making it an excellent choice for a filling breakfast or brunch. Fluffy scrambled eggs provide essential amino acids for muscle repair, while creamy mashed avocado delivers heart-healthy monounsaturated fats and fibre. The whole wheat toast offers a nutritious base, adding additional fibre to keep you fuller for longer. Lightly seasoned with salt and pepper, this dish is simple yet packed with flavour and nutrients. Whether you’re looking for a post-workout meal or a wholesome start to your day, this easy-to-make dish is both satisfying and versatile. Enjoy a quick, delicious and nutritious meal that supports a balanced diet while being customisable to your personal preferences.
RECIPE CATEGORY
Breakfast, Brunch, Snack
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
Pan-Fry, No-Cook, 5 Ingredients or Less
OCCASION/HOLIDAY
Spring, Summer, Healthy Eating, Quick Breakfast, Post-Workout Meal
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, High Fibre, Quick & Easy, Vegetarian
DISH TYPE
Sandwich
INGREDIENTS
The following are the ingredients we need to prepare the scrambled egg and avocado toast.
- 2 eggs, scrambled
- 1 slice whole wheat toast
- ¼ avocado, mashed
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 290 kcal
- Protein: 16g
- Carbohydrates: 22g
- Fibre: 5g
- Fat: 17g
- Saturated Fat: 4g
- Sodium: 250mg
- Sugar: 2g
PREPARATION
Here is a step-by-step guide to preparing the scrambled egg and avocado toast.
- Toast The Bread: Place the whole wheat bread in a toaster or under a grill until golden brown and crispy.
- Mash The Avocado: In a small bowl, mash the avocado with a fork until smooth. Season with a pinch of salt and pepper.
- Prepare The Eggs: Crack the eggs into a bowl and whisk until well combined.
- Cook The Eggs: Heat a non-stick pan over medium-low heat. Pour in the eggs and gently stir with a spatula, cooking slowly to achieve soft, creamy scrambled eggs. Remove from heat when fully cooked but still slightly moist.
- Assemble The Toast: Spread the mashed avocado evenly over the toasted bread.
- Top With Scrambled Eggs: Pile the scrambled eggs on top of the avocado layer.
- Season And Serve: Sprinkle with additional salt and pepper if desired and serve immediately.
PREP TIME
5 minutes
COOKING TIME
5 minutes
TIPS
Here are some helpful tips for you when making this scrambled egg and avocado toast.
- Use Low Heat For Creamy Eggs: Cooking the eggs over medium-low heat ensures a soft, creamy texture without overcooking.
- Enhance Flavour: Add a pinch of smoked paprika, chilli flakes, or garlic powder to the mashed avocado for extra depth.
- Prevent Soggy Toast: Let the toast cool slightly before adding avocado to prevent it from becoming too soft.
- Add A Splash Of Milk: Whisking a teaspoon of milk or cream into the eggs can create a fluffier texture.
- Use A Ripe Avocado: A perfectly ripe avocado will mash easily and spread smoothly onto the toast.
VARIATIONS
- High-Calorie Version: Add a slice of smoked salmon or turkey bacon on top for an extra protein boost.
- Vegan Alternative: Replace eggs with scrambled tofu and season with turmeric for a plant-based version.
- Gluten-Free Option: Use gluten-free bread to cater to gluten-intolerant diets.
- Cheesy Upgrade: Sprinkle some grated cheese over the eggs before serving for a richer flavour.
- Spicy Kick: Drizzle with hot sauce or top with sliced jalapeños for added heat.
PREPPING AND STORAGE
- Refrigeration: Store leftover scrambled eggs in an airtight container for up to 2 days. Reheat gently over low heat.
- Freezing: Freezing scrambled eggs is not recommended as it alters the texture, but you can freeze mashed avocado with a little lemon juice to prevent browning.
- Meal Prep Tip: Pre-mash the avocado and store it in an airtight container with a layer of plastic wrap pressed directly onto the surface to prevent oxidation.