Healthy Avocado Toast with Poached Eggs Recipe

Introduction

Avocado toast is a simple, nutritious breakfast staple that gets a protein boost with perfectly poached eggs. This healthy avocado toast recipe combines creamy avocado, a lightly toasted whole-grain base, and runny poached eggs for a satisfying start to your day.

Ingredients

• 2 slices whole-grain bread
• 1 ripe avocado
• 1 tbsp lemon juice (optional, to prevent browning)
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 large eggs
• 1 tbsp white vinegar
• 4 cups water
• 1 tsp chili flakes
• 1 tsp sesame seeds
• 1 tbsp microgreens

Instructions

1. Step 1: Toast the slices of whole-grain bread until golden and crispy.
2. Step 2: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash with a fork until smooth or slightly chunky.
3. Step 3: Season the mashed avocado with salt, pepper, and a squeeze of lemon juice if using. Spread evenly over the toasted bread.
4. Step 4: Fill a small pot with 4 cups of water and bring it to a gentle simmer. Add 1 tablespoon of white vinegar to the water.
5. Step 5: Crack each egg into a small bowl or ramekin. Use a spoon to create a gentle whirlpool in the simmering water, then carefully slide the eggs one at a time into the center of the whirlpool.
6. Step 6: Cook the eggs for 3-4 minutes for runny yolks, or 5-6 minutes if you prefer firmer yolks. Remove the poached eggs with a slotted spoon and place them on a paper towel to drain excess water.
7. Step 7: Place one poached egg on top of each avocado-covered toast. Sprinkle with chili flakes, sesame seeds, and microgreens. Serve immediately and enjoy!

Tips & Variations

• Use lemon juice to keep the avocado fresh and green longer.
• Try adding sliced tomatoes or radishes for extra crunch and flavor.
• For a vegan version, skip the eggs and add smoked paprika or nutritional yeast for a savory twist.
• Use different seeds like pumpkin or sunflower seeds for varied texture.
• If you’re new to poaching eggs, use very fresh eggs and keep the water at a gentle simmer to avoid breaking the whites.

Storage

Avocado toast is best enjoyed fresh to maintain the toast’s crispness and avocado’s color. Leftover mashed avocado can be stored in an airtight container with a layer of lemon juice on top in the refrigerator for up to 1 day. Poached eggs are best eaten immediately and do not store well.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use bread other than whole-grain?

Yes, you can use sourdough, rye, multigrain, or any bread you prefer. Just toast it well for the best texture and flavor.

How do I know when a poached egg is done?

For a runny yolk, cook the egg 3-4 minutes; for a firmer yolk, cook 5-6 minutes. The whites should be set but tender, and the yolk should feel soft to the touch.

Healthy Avocado Toast with Poached Eggs Recipe

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★★★★★

4.9 from 102 reviews

• Author: Sophie
• Total Time: 20 minutes
• Yield: 2 servings 1x
• Diet: Low Fat

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Description

A simple and nutritious recipe for healthy avocado toast topped with perfectly poached eggs. This dish features creamy mashed avocado seasoned with lemon juice, salt, and pepper on toasted whole-grain bread, finished with flavorful chili flakes, sesame seeds, and microgreens for added texture and taste.

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Ingredients

Scale 1x2x3x

For the Avocado Toast:

• 2 slices whole-grain bread
• 1 ripe avocado
• 1 tbsp lemon juice (optional, to prevent browning)
• 1/4 tsp salt
• 1/4 tsp black pepper

For the Poached Eggs:

• 2 large eggs
• 1 tbsp white vinegar
• 4 cups water

Optional Toppings:

• 1 tsp chili flakes
• 1 tsp sesame seeds
• 1 tbsp microgreens

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Instructions

1. Toast the Bread: Toast the slices of whole-grain bread until they are golden and crispy, providing a sturdy base for the avocado and eggs.
2. Prepare the Avocado: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash with a fork until smooth or slightly chunky to your preferred texture.
3. Season the Avocado: Add salt, black pepper, and a squeeze of lemon juice to the mashed avocado to enhance flavor and prevent browning. Mix well.
4. Spread Avocado on Toast: Evenly spread the seasoned mashed avocado over the toasted bread slices.
5. Prepare Poaching Water: Fill a small pot with 4 cups of water and bring it to a gentle simmer. Add 1 tablespoon of white vinegar to the water to help the eggs coagulate neatly.
6. Poach the Eggs: Crack each egg into a small bowl or ramekin. Create a gentle whirlpool in the simmering water by stirring with a spoon, then carefully slide the eggs into the center of the whirlpool. This helps the egg whites wrap around the yolk.
7. Cook Eggs to Preferred Doneness: Let the eggs cook for 3-4 minutes for a runny yolk, or 5-6 minutes for a firmer yolk. Use a slotted spoon to remove the eggs and place them on paper towels to drain excess water.
8. Assemble and Serve: Place one poached egg on each avocado-topped toast. Sprinkle with chili flakes, sesame seeds, and microgreens if desired. Serve immediately and enjoy the fresh, wholesome flavors.

Notes

• Adding lemon juice to the avocado prevents it from turning brown quickly.
• White vinegar helps keep poached eggs compact and prevents spreading in the water.
• Use fresh eggs for best poaching results.
• Adjust chili flakes amount to your spice preference or omit if sensitive to heat.
• Serve immediately as the toasted bread can become soggy if left too long.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Breakfast
• Method: Stovetop
• Cuisine: American

Keywords: avocado toast, poached eggs, healthy breakfast, whole grain bread, avocado recipe, quick breakfast, nutritious meal