Avocado-Egg Toast

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Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast.

Active Time:
5 mins
Total Time:
5 mins
Servings:
1
Yield:
1 serving
  • This quick recipe takes only a few minutes, making it perfect for busy mornings.
  • Avocados provide healthy fats and fiber, which support heart health and help you feel full for longer.
  • For the best results, choose ripe avocados that yield slightly to pressure for mashing in this dish.

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.

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.
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Ingredients

Original recipe (1X) yields 1 servings

  • ¼ avocado

  • ¼ teaspoon ground pepper

  • teaspoon garlic powder

  • 1 slice whole-wheat bread, toasted

  • 1 large egg, fried

  • 1 teaspoon Sriracha (Optional)

  • 1 tablespoon scallion, sliced (Optional)

Directions

  1. 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. 

    various ingredients for avocado egg toast laid out on a cutting board

    Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

  2. 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.

    overhead shot of mashed avocado in a bowl

    Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

  3. 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.

    Egg in the skillet.
    Diana Rattray
  4. Scrape the avocado mash onto the cooled toast, then top with the fried egg. Garnish with the Sriracha and scallion, if desired.

    overhead shot of avocado toast with fried egg on top

    Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

Frequently Asked Questions

  • Can I make Avocado-Egg Toast in advance?

    This recipe is best if made and enjoyed immediately. Luckily, it only takes a few minutes to put together.

  • How should I store leftover avocado?

    You’ll only need 1/4 of an avocado for this recipe, so you’ll need to save the rest. We’ve found that the best way to do this is to leave as much of the remaining avocado intact as possible. That means leaving the skin and pit attached to the remaining piece of avocado before covering it with plastic wrap and refrigerating. For best results, make sure the plastic wrap is directly touching the flesh to prevent exposure to oxygen, which causes it to brown.

  • Can I make a gluten-free Avocado-Egg Toast?

    Of course! You can easily swap whole-grain bread for your favorite gluten-free variety. Another option is to skip the bread and use a roasted slice of sweet potato, zucchini or yellow squash as a base. Just keep in mind that this substitution will change the meal's nutritional content.

  • What are some good toppings?

    For seasonings, try everything bagel seasoning, togarashi, za'atar, dukkah, herbes de Provence or panch phoron. Add some microgreens, sprouts or finely shredded carrots, cabbage or other shredded vegetables for color and crunch. Any hot sauce would be fantastic or tahini, lemon or lime juice, low-sodium soy sauce or fish sauce. Remember, any adjustment here will alter the nutrition.


Originally appeared: Diabetic Living Magazine, Fall 2018

Nutrition Facts (per serving)

271 Calories
18g Fat
18g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 toast
Calories 271
% Daily Value *
Total Carbohydrate 18g 7%
Dietary Fiber 5g 19%
Total Sugars 2g
Protein 12g 23%
Total Fat 18g 23%
Saturated Fat 4g 18%
Cholesterol 186mg 62%
Vitamin A 348IU 7%
Vitamin C 5mg 6%
Folate 78mcg 19%
Sodium 216mg 9%
Calcium 69mg 5%
Iron 2mg 11%
Magnesium 47mg 11%
Potassium 407mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Sara Haas, RDN, LDN
Sara Haas Headshot

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.