Add a little oomph to your morning with this Avocado-Egg Toast! A slice of toasted whole-grain bread topped with avocado is good, but when you add a protein-rich egg, it’s even better. Boost satiety and your nutrient intake by combining heart-healthy avocado with choline-rich eggs. It’s a delicious, quick meal that you can enjoy when you first wake up or anytime! We’re sharing the recipe below as well as expert tips and advice for success.
Contents
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
- Choose a thick bread that will hold up to toppings. We prefer multigrain or whole-wheat bread because it adds another layer of flavor and additional fiber to your avocado toast.
- Use a ripe avocado, one that gives to slight pressure but doesn’t feel mushy. Some small blemishes in the flesh are OK; just remove them before mashing.
- Not a fan of fried eggs? No problem! Any egg preparation will work with this recipe.
Nutrition Notes
- Avocados are a delicious way to enjoy fiber and healthy fats. Both help keep your heart healthy and your stomach feeling full for longer periods of time. Each serving (1/4 avocado) provides 3½ grams of fiber and 6 grams of unsaturated fat!
- Whole-wheat bread provides a variety of nutrients, including B vitamins, vitamin E and healthy fats, which benefit everything from skin and heart health to basic metabolic processes. It also provides fiber, and diets high in fiber are associated with lower risk of heart disease, diabetes and certain types of cancer.
- Eggs are a fantastic source of protein as well as other nutrients including vitamin B12, vitamin D and choline. Protein is important for muscle growth and repair, but also helps with satiety. B vitamins are necessary for metabolism, but also hair and skin health. Choline has been shown to help support brain health, as well as help with memory and mood.
Keep Screen Awake
Ingredients
1/2x1x2x
Original recipe (1X) yields 1 servings
- ¼ avocado
- ¼ teaspoon ground pepper
- ⅛ teaspoon garlic powder
- 1 slice whole-wheat bread, toasted
- 1 large egg, fried
- 1 teaspoon Sriracha (Optional)
- 1 tablespoon scallion, sliced (Optional)
Directions
- You can toast your bread in the toaster, or use a small skillet (which you can also use for frying your egg). Toasting your bread before prepping the avocado gives it time to cool and firm up before topping. Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
- Remove the peel from the avocado and add the avocado flesh to the bowl along with all of the seasonings. A regular fork works well for mashing and mixing, and you can use it again later to help scoop and spread the mixture on the toast. Combine avocado, pepper and garlic powder in a small bowl and gently mash.Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
- Add a bit of nonstick cooking spray or extra-virgin olive oil to a small nonstick pan. Once the pan is hot, crack the egg and add it to the skillet. Cook, undisturbed, until the whites are set and the edges are crispy, about 3 minutes. Once it’s ready, take the skillet off the heat and get ready to assemble everything.iana Rattray
- Scrape the avocado mash onto the cooled toast, then top with the fried egg. Garnish with the Sriracha and scallion, if desired.Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Nutrition Facts (per serving)
| 271 | Calories |
| 18g | Fat |
| 18g | Carbs |
| 12g | Protein |
