Ingredients:
- 2 slices whole grain bread, toasted
- 1 large ripe avocado
- 2 large eggs
- 1 tablespoon white vinegar (for poaching water)
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon garlic powder
- Pinch of red pepper flakes
- Salt and black pepper to taste
- Fresh microgreens or arugula (optional)
- Everything bagel seasoning (optional)
Instructions:
- Fill a medium saucepan with 3-4 inches of water and add the white vinegar. Bring to a gentle simmer over medium heat.
- While water heats, toast your bread slices until golden and crispy.
- Cut avocado in half, remove the pit, and scoop the flesh into a small bowl.
- Add lemon juice, garlic powder, salt, and pepper to the avocado. Mash with a fork until smooth or leave slightly chunky.
- Crack each egg into its own small cup or ramekin. This makes it easier to slide them into the water.
- Create a gentle whirlpool in the simmering water with a spoon, then carefully slide one egg into the center.
- Cook the egg for 3-4 minutes for a runny yolk, or 5 minutes for a firmer yolk. Remove with a slotted spoon.
- Repeat with the second egg. Let excess water drain off before placing on toast.
- Spread the mashed avocado generously on each piece of toasted bread.
- Top each toast with a poached egg, then season with red pepper flakes, black pepper, and everything bagel seasoning. Add microgreens if using.
Nutrition (per serving):
Calories: 320 | Protein: 14g | Carbs: 28g | Fiber: 9g | Fat: 18g
Why This Recipe Works
This breakfast combines healthy fats from avocado with high-quality protein from eggs and complex carbs from whole grain bread. The result is a perfectly balanced meal that keeps blood sugar stable and hunger at bay for hours. The creamy avocado pairs beautifully with the runny egg yolk, creating a rich sauce that soaks into the crispy toast. It’s simple, satisfying, and nutritionally complete.
Health Benefits
- Heart-Healthy Fats: Avocados provide monounsaturated fats that support cardiovascular health and help reduce bad cholesterol levels.
- Complete Protein: Eggs contain all nine essential amino acids needed for muscle repair, hormone production, and cellular function.
- Blood Sugar Control: The combination of healthy fats, protein, and fiber slows digestion and prevents blood sugar spikes.
- Nutrient Absorption: The fats in avocado help your body absorb fat-soluble vitamins A, D, E, and K from other foods in your meal.
Chef’s Tips for Perfect Results
- Perfect Poached Eggs: Fresh eggs work best for poaching – they hold together better. The vinegar helps the egg whites coagulate quickly.
- Choosing Ripe Avocados: Gently squeeze the avocado – it should yield slightly. If too firm, let it ripen on the counter for 1-2 days.
- Make It Ahead: Mash avocados with lemon juice and store in an airtight container with plastic wrap pressed directly on the surface to prevent browning.
- Crispy Toast Secret: Toast bread until deeply golden. The crunch is essential to contrast with the creamy avocado and egg.
Frequently Asked Questions
Can I use a different cooking method for eggs?
Absolutely! Try fried eggs with runny yolks, or even scrambled eggs. Soft-boiled eggs (6-7 minutes) also work wonderfully.
What if my avocado is too firm?
Speed up ripening by placing it in a paper bag with a banana or apple. The ethylene gas will ripen it within a day.
How can I prevent the avocado from browning?
Lemon juice helps, but if making ahead, store mashed avocado with the pit placed back in it and covered with plastic wrap.
Final Thoughts
Avocado toast with poached egg has earned its place as a modern breakfast classic. It’s quick enough for busy mornings yet impressive enough to serve guests. This recipe takes the trendy dish and optimizes it for maximum nutrition and flavor.