Avocado Toast with Poached Egg

A Healthy, Easy, and Delicious Breakfast

If you're looking for a nutritious, satisfying, and effortless breakfast, avocado toast with poached egg is the perfect choice. This dish is packed with healthy fats, protein, and fiber, making it an ideal way to start your day with sustained energy and nourishment. Plus, it’s quick to prepare, requiring just a few simple ingredients and minimal effort.

 

Why Is Avocado Toast with Poached Egg a Healthy Breakfast?

This meal is a nutritional powerhouse, combining ingredients that support overall health:

  • Avocado is rich in heart-healthy monounsaturated fats, which help maintain good cholesterol levels and keep you feeling full longer. It also provides fiber, potassium, and essential vitamins.

  • Eggs are an excellent source of high-quality protein, essential for muscle repair and satiety. They also contain vitamin B12, choline, and antioxidants that support brain function.

  • Whole-grain bread offers complex carbohydrates and fiber, providing long-lasting energy and aiding digestion.

Together, these ingredients create a balanced meal that fuels your body while keeping breakfast light yet satisfying.

 

Customizing Your Avocado Toast

While the classic version is delicious, you can elevate the flavors with additional ingredients:

  • Cheese: Crumbled feta or shaved Parmesan for a salty, creamy touch.

  • Greens: Arugula or microgreens for freshness and extra nutrients.

  • Spices: Red pepper flakes, smoked paprika, or everything bagel seasoning for a flavor boost.

  • Protein Additions: Smoked salmon, turkey slices, or sautéed mushrooms for extra protein.

  • Crunch: Toasted seeds, nuts, or crispy chickpeas for texture.

Avocado Toast with Poached Egg

Recipe

 

Ingredients:

  • 2 large eggs

  • 2 slices whole grain bread

  • ⅓ avocado, mashed

  • 2 tbsp shaved Parmesan cheese

  • Salt & pepper, to taste

  • Fresh herbs (optional)

  • Heirloom tomatoes, quartered (optional)

Instructions:

  1. Poach the eggs:

    • Bring a pot of water to a gentle simmer.

    • Crack each egg into a small bowl.

    • Swirl the water with a spoon and gently drop the eggs in.

    • Cook for 3-4 minutes until the whites are set but the yolk remains runny.

    • Remove with a slotted spoon and drain on a paper towel.

  2. Prepare the toast:

    • Toast the whole grain bread until golden brown.

    • Mash the avocado and spread it evenly over the toast.

  3. Assemble:

    • Place the poached eggs on top of the avocado toast.

    • Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs.

    • Serve with quartered heirloom tomatoes on the side.

Nutrition Facts (Per Serving)

  • Calories: 497 kcal

  • Protein: 22g

  • Carbohydrates: 40g

  • Fat: 28g

  • Fiber: 7g

  • Sodium: 450mg