CLASSIC EGG AND AVOCADO TOAST
Classic Egg and Avocado Toast is a simple yet nourishing dish that brings together creamy mashed avocado, a protein-rich boiled egg and crispy sourdough bread. This meal is a powerhouse of healthy fats, fibre and protein, making it ideal for a balanced breakfast, brunch or snack. The richness of the avocado complements the subtle flavour of the egg, while a touch of salt and pepper enhances the taste. Not only is this toast delicious, but it’s also incredibly versatile. You can enjoy it plain for a minimalist approach or dress it up with various toppings like cherry tomatoes, chilli flakes or microgreens. Whether you’re fuelling up for a busy day or indulging in a leisurely weekend brunch, this recipe provides a satisfying and nutrient-dense meal in just a few minutes.
RECIPE CATEGORY
Breakfast, Snack, Brunch, Light Meal
SERVING SIZE
1 serving
CUISINE
American, Mediterranean, European
PREPARATION/TECHNIQUES
No-Cook, Toasting, Quick & Easy
OCCASION/HOLIDAY
Healthy Eating, Quick Breakfast, Weekend Brunch, Weight-Loss Meal
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, Low Carb Option, Quick & Easy, Kid Friendly, High Fibre
DISH TYPE
Toast, Breakfast Meal, Protein-Rich Snack
INGREDIENTS
There are the following ingredients for Classic Egg and Avocado Toast:
- 1 slice of sourdough bread
- 1 boiled egg, sliced
- ¼ avocado, mashed
- Salt and pepper to taste
- ½ tsp lemon juice (optional for added freshness)
- ¼ tsp chilli flakes (optional for extra flavour)
- 1 tsp olive oil (optional for richness)
FULL NUTRITIONAL INFORMATION
- Calories: 220 kcal
- Protein: 10g
- Carbohydrates: 24g
- Fibre: 5g
- Fat: 10g
- Saturated Fat: 2g
- Sodium: 290mg
- Sugar: 1g
- Vitamin A: 12% DV
PREPARATION
- Toast The Bread: Place the sourdough slice in a toaster or dry pan and toast until golden brown and crisp.
- Prepare The Avocado: In a small bowl, mash the avocado with a fork. Add lemon juice, salt and pepper for enhanced flavour.
- Slice The Boiled Egg: Peel and slice the boiled egg into even pieces.
- Assemble The Toast: Spread the mashed avocado evenly over the toasted bread.
- Add The Egg: Layer the sliced egg on top of the avocado.
- Season And Serve: Sprinkle with additional salt, pepper and optional chilli flakes or olive oil. Serve immediately.
PREP TIME
5 minutes
COOKING TIME
None
TIPS
- Use Fresh Ingredients: Opt for ripe avocados and high-quality eggs for the best flavour.
- Toast For Texture: A crispier toast holds the toppings better without getting soggy.
- Boost The Flavour: A drizzle of balsamic glaze or a pinch of smoked paprika can add depth.
- Meal Prep Tip: Boil eggs in advance and store them in the fridge for quick assembly.
- Make It Crunchier: Sprinkle crushed nuts or seeds like sesame, pumpkin or sunflower seeds.
- Pair It Right: Serve with a side of Greek yoghurt, fresh fruit, or a smoothie for a balanced meal.
VARIATIONS
- High-Protein Option: Add cottage cheese or Greek yoghurt on top of the toast.
- Spicy Twist: Drizzle hot sauce or sriracha for an extra kick.
- Mediterranean Style: Top with crumbled feta cheese, cherry tomatoes and olives.
- Low-Carb Alternative: Use a lettuce wrap or cloud bread instead of sourdough.
- Extra Crunch: Sprinkle everything bagel seasoning for added texture and flavour.
- Dairy-Free Alternative: Replace avocado with hummus or tahini for a creamy base.
PREPPING AND STORAGE
- Refrigeration: Store mashed avocado in an airtight container with lemon juice to prevent browning.
- Freezing: Not recommended, as avocado and toast do not freeze well.
- Meal Prep Tip: Boil eggs ahead of time and store in the fridge for up to 5 days.