Healthy Avocado Toast Recipe
Learn how to make the best healthy avocado toast recipe with poached eggs—quick, easy, and nutrient-packed. A perfect choice for breakfast or brunch!
Ingredients
Essential Ingredients
These are the core ingredients to make a delicious avocado toast with poached eggs:
- 2 slices of whole-grain or sourdough bread
- 1 ripe avocado soft but not mushy
- 2 fresh eggs
- 1 teaspoon lemon juice to enhance flavor and prevent browning
- Salt and black pepper to taste
Optional Toppings & Variations
Savory Additions:
- Feta cheese crumbled
- Smoked salmon thinly sliced
- Pickled onions
- Sliced radishes
- Toasted sesame seeds or pumpkin seeds
Sweet Twists:
- Drizzle of honey
- Nut butter almond or peanut butter
- Sliced strawberries or figs
Spicy Enhancements:
- Red pepper flakes
- Hot sauce or sriracha
- Smoked paprika
Fresh Herbs & Garnishes:
- Chopped parsley cilantro, or dill
- Microgreens or arugula
- Edible flowers for a gourmet look
Instructions
Prepare the Poached Eggs:
- Fill a saucepan with 3 inches of water and bring it to a gentle simmer (not boiling).
- Add 1 tablespoon of white vinegar to help the egg whites set quickly.
- Crack one egg into a small bowl for easier transfer.
- Stir the simmering water gently to create a whirlpool.
- Slide the egg into the whirlpool’s center and let it cook for 3-4 minutes for a runny yolk or 5-6 minutes for a firmer yolk.
- Lift the egg out with a slotted spoon and place it on a paper towel to remove excess water.
- Repeat for the second egg.
Select the Best Bread:
- Choose whole-grain or sourdough bread for a hearty base.
- Toast the bread slices until golden brown and slightly crispy to complement the creamy avocado.
Prepare the Avocado:
- Cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
- Mash the avocado with a fork or slice it thinly for texture.
- Add 1 teaspoon of lemon juice to prevent browning.
- Season with a pinch of salt and black pepper for balance.
Assemble the Avocado Toast:
- Spread the mashed avocado (or layer sliced avocado) generously onto the toasted bread.
- Place one poached egg on top of each slice of toast.
- Season with salt and pepper to taste.
- Optional: Add your favorite toppings, such as feta cheese, smoked salmon, or pickled onions.
Notes
Nutrition Information (per serving):
- Calories: 350 kcal
- Fat: 22g
- Saturated Fat: 3g
- Protein: 12g
- Carbohydrates: 30g
- Fiber: 8g
- Sugars: 2g
- Cholesterol: 220mg
- Sodium: 250mg
- Potassium: 850mg
- Vitamin A: 15% DV
- Vitamin C: 25% DV
- Calcium: 4% DV
- Iron: 15% DV