avocado toast with eggs

Ingredients

  • Avocado: Avocados are filled with healthy fats, vitamins, minerals and antioxidants and are a great addition to a well balanced diet.
  • Bread: You can use any bread you like for these recipes but I like to use whole grains for maximum health effect.
  • Seasonings: Salt and pepper added to taste.
  • Additions: Depending how you choose to cook your eggs, you may need a little butter to add flavor or some vinegar to poach your eggs.

Serves 4


Preparation

The first step is to toast the bread and mash the avocados. You can mash it in a bowl with salt and pepper, but I prefer to limit clean-up and just mash it right on the toasted bread. Make sure you have bread sturdy enough to handle the mashing.

FRIED EGGS
The first method is fried eggs. This is the best method I’ve found for frying eggs that yields perfectly cooked egg whites with slightly undercooked egg yolks. Heat some butter (or olive oil). Break an egg onto the skillet and reduce the heat to low. Cook it uncovered until the whites set. You could cover it up once the whites set if you wanted a more firm yolk.

SCRAMBLED EGGS
Start with butter (or olive oil) and heat it until it’s melted. Whisk the eggs in a small bowl, then pour them into the center of a nonstick pan. The egg mixture will spread, and you want to watch the edges and wait for them to set. Then gently fold the eggs from one side of the pan to the other without smashing the eggs. You’ll get soft fluffy eggs without any milk.

BOILED EGGS
Cover the eggs with water in a small saucepan. Bring the water to a rolling boil, then reduce the heat to low and cook according to the desired doneness (see the suggested times in recipe card below). Transfer them to an ice bath immediately after cooking before you peel them.

POACHED EGGS
Bring a small pot of water to a boil.  Stir in vinegar and create a vortex with the boiling water. Lower the heat so the water creates a rolling boil at the bottom of the pot. When you see that rolling boil, crack one egg into a small bowl. Carefully slip the egg to the middle of the pot and cook for desired doneness.

**Remove the egg with a slotted spoon to leave any liquid behind.

TIPS FOR MAKING THIS RECIPE

  1. Pick ripe avocados. It all comes down to the avocados. Try to find an avocado that’s ripe, but not over-ripe. You’ll know it’s ripe if you gently squeeze the avocado with the palm of your hands and it yields a little. Don’t use your fingertips because that might bruise it.
  2. Use thick-sliced bread and toast it. It’s best to buy good bread that’s strong enough to hold the avocado and eggs and other toppings you might like to add. Use something that offers a sturdy base like a thick multi-grain bread.
  3. Mash the avocado with add-ins for more flavor. You can add lemon or lime juice with salt and pepper. You can also add fresh herbs like cilantro, parsley or basil and spices like crushed red pepper, cumin or paprika. It’s almost like a very simple guacamole ready to be spread on toast.
  4. Enjoy your avocado toast as soon as you’ve made it. Avocado can brown quite quickly once it’s cut open, so it’s best to use it straight away.

Frequently asked questions

What can I do to ripen my avocado?
There are some methods for ripening an avocado faster like leaving it at room temperature or storing it in a paper bag. Check out this post for more ways to ripen an avocado.

What’s the best bread to use for an avocado toast breakfast?
You can of course use whatever bread you prefer, though I would recommend that you use whole grain. Whole grain bread is a great source of protein, fiber, healthy fats, vitamins and minerals so is a better choice than white sandwich bread. Use a gluten-free bread if you have an intolerance.

Is it healthy to eat an avocado a day?
Avocados are a great source of vitamins C, E, K and B6 as well as being rich in folate, magnesium and potassium. They do contain fats, but they are healthy fats that are great to include in your diet. If you are managing your weight, it’s recommended that you limit yourself to half an avocado a day.

Will avocado toast keep me full till lunch?Because this breakfast is high in fiber, it will keep you feeling fuller for longer so you won’t be tempted by mid morning snacks. This is a great breakfast if you are trying to lose or manage your weight.

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