Avocado-egg toast with olive oil and spices
Enjoy a nutritious and flavorful breakfast with our Avocado-Egg Toast. Topped with creamy avocado, a perfectly cooked egg, and a drizzle of olive oil, this dish is seasoned with a dash of salt and black pepper on hearty multi-grain bread. Perfect for a quick, delicious start to your day!
- 29 May 2024
- Cook time 5 min
- Prep time 5 min
- 1 Servings
- 6 Ingredients
Avocado-egg toast is a delicious and nutritious breakfast option that combines the creaminess of avocado, the richness of a poached or fried egg, and the healthy fats from olive oil. This recipe is seasoned with a simple dash of salt and black pepper to bring out the natural flavors of the ingredients. It's quick to make and packed with proteins, healthy fats, and fibers - a perfect way to start your day!
Ingredients:
Instructions:
- Start by gathering all your ingredients.
- Use a ripe avocado and cut it into quarters. You will need one quarter for this recipe.
- Crack the egg into a small bowl to ensure it's fresh.
- Place the slice of multi-grain bread into a toaster.
- Toast to your preferred level of crispiness. This usually takes about 2-3 minutes.
- Heat a small non-stick skillet over medium heat.
- Add the 1/4 tsp of olive oil to the skillet.
- Once the oil is hot, carefully pour in the egg.
- Cook the egg to your preferred style (sunny-side-up, over-easy, or scrambled). For sunny-side-up, cook until the whites are set but the yolk is still runny, approximately 3-4 minutes.
- While the egg is cooking, scoop out the flesh of the 1/4 avocado using a spoon and place it in a small bowl.
- Mash the avocado with a fork until it reaches your desired texture (smooth or slightly chunky).
- Spread the mashed avocado evenly over the toasted slice of multi-grain bread.
- Once the egg is cooked to your liking, carefully place it on top of the avocado spread.
- Sprinkle a dash of salt evenly over the egg and avocado.
- Add a dash of black pepper to taste.
- Serve the avocado-egg toast immediately while it's warm.
Tips:
- Make sure your avocado is ripe for the best texture and flavor. It should yield slightly to gentle pressure.
- To save time, you can prepare the avocado and toast the bread while the egg is cooking.
- Try using different spices or adding a pinch of your favorite herbs for a personalized touch.
- For a poached egg, add a tablespoon of vinegar to the boiling water to help the egg white coagulate faster.
- If you prefer a less runny yolk, you can fry or scramble the egg to your desired doneness.
- Consider adding a splash of lemon juice for a bit of tanginess and to prevent the avocado from browning.
- For an extra nutritional boost, top with cherry tomatoes, spinach, or microgreens.
Enjoy your perfectly seasoned and healthful avocado-egg toast. This delightful dish is as nutritious as it is satisfying, offering a wonderful balance of textures and flavors. Whether you are having it for breakfast, brunch, or a quick snack, it’s sure to become a favorite go-to recipe.
| Nutrition Facts | |
|---|---|
| Serving Size | 110 grams |
| Energy | |
| Calories 190kcal | 8% |
| Protein | |
| Protein 10g | 7% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 4.08g | 11% |
| Sugar 1.86g | 2% |
| Fat | |
| Fat 12g | 14% |
| Saturated 2.69g | 9% |
| Cholesterol 210mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 180mg | 32% |
| Vitamin B1 0.13mg | 11% |
| Vitamin B2 0.29mg | 22% |
| Vitamin B3 1.56mg | 10% |
| Vitamin B6 0.18mg | 11% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.51ug | 21% |
| Vitamin C 3.42mg | 4% |
| Vitamin E 1.32mg | 9% |
| Vitamin K 8ug | 6% |
| Minerals | |
| Calcium, Ca 55mg | 4% |
| Copper, Cu 0.13mg | 0% |
| Iron, Fe 1.63mg | 15% |
| Magnesium, Mg 33mg | 8% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 290mg | 8% |
| Selenium, Se 24ug | 43% |
| Sodium, Na 310mg | 21% |
| Zinc, Zn 1.25mg | 11% |
| Water | |
| Water 70g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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