Healthy Avocado Toast with Egg
Avocado Toast is a quick, healthy breakfast featuring creamy avocado on toasted bread, topped with optional seasonings for extra flavor.
Ingredients
- 1 ripe avocado: Rich in healthy fats and essential nutrients.
- 2 eggs: Packed with protein and vitamins.
- 1 tsp olive oil: For cooking the eggs.
- 1/2 tsp red chili flakes: Adds a touch of heat.
- Salt and pepper to taste: Essential seasonings.
Optional toppings:
- 4-5 cherry tomatoes halved
- Microgreens for freshness
- Feta cheese for a tangy kick
Instructions
Toast the Bread:
- Place the slices of whole-grain bread in a toaster or on a skillet over medium heat. Toast them until golden brown and crispy on both sides. Set aside.
- Prepare the Avocado Spread:
- Cut the avocado lengthwise, twist to open, and remove the pit.
- Scoop out the flesh into a bowl using a spoon.
- Mash the avocado with a fork until it reaches your desired consistency—smooth or chunky.
- Add a pinch of salt and a dash of pepper to season. Stir well.
Cook the Eggs:
- Heat olive oil in a non-stick skillet over medium heat.
- Crack the eggs carefully into the skillet.
- For sunny-side-up eggs, let them cook undisturbed until the whites are set and the yolks remain runny (about 3-4 minutes). For over-easy eggs, flip gently and cook for an additional 30 seconds.
- Sprinkle with a pinch of salt and red chili flakes for added flavor.
Assemble the Toast:
- Spread a generous layer of the seasoned avocado mixture onto each slice of toasted bread.
- Place the cooked egg on top of the avocado spread.
Add Toppings (Optional):
- Garnish with halved cherry tomatoes for a burst of sweetness.
- Add microgreens for freshness and a pop of color.
- Sprinkle crumbled feta cheese for a tangy and creamy element.
Serve and Enjoy:
- Plate the toasts and serve immediately.
- Pair with a side of fruit or a cup of coffee for a wholesome breakfast.
Notes
Nutrition Facts
Servings: 2| Nutrient | Amount Per Serving | % Daily Value * |
|---|---|---|
| Calories | 250 kcal | |
| Total Fat | 16g | 25% |
| Saturated Fat | 3g | 15% |
| Carbohydrates | 18g | 6% |
| Sugars | 2g | |
| Protein | 9g | 18% |
| Vitamin A | 150 IU | |
| Vitamin C | 6mg | |
| Calcium | 40mg | |
| Iron | 2mg |
Quick Tips:
- Use perfectly ripe avocados; they should yield slightly when pressed gently.
- For added zest, squeeze fresh lemon juice over the avocado spread.
- Customize your toast with different toppings like smoked salmon, roasted veggies, or nuts.
Notes for the Recipe: Avocado Toast with a Twist
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Ingredient Variations
- You can substitute the bread with gluten-free or whole grain bread to suit dietary preferences.
- Add a sprinkle of red chili flakes or a drizzle of hot sauce for a spicy kick.
- Include protein options like poached eggs or smoked salmon for a more filling meal.
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Customization Ideas
- Use flavored olive oil (like garlic-infused) to enhance the taste.
- Experiment with toppings like microgreens, feta cheese, or pickled onions.
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Tips for Perfect Avocado
- Use ripe avocados for a creamy texture. Test by gently squeezing—ripe avocados yield slightly to pressure.
- If preparing in advance, add lemon juice to the mashed avocado to prevent browning.
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Serving Suggestions
- Pair with fresh fruit or a green smoothie for a complete breakfast.
- Serve alongside a light soup or salad for a quick lunch option.
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Make-Ahead Option
- Toast the bread and prepare the avocado mixture ahead of time. Assemble just before serving to maintain crispness.
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Storage Instructions
- Store leftover avocado mixture in an airtight container with a layer of lemon juice on top to slow oxidation. Consume within a day.
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Allergy Information
- Ensure toppings like nuts or seeds are free from cross-contamination if serving to someone with allergies.