Avocado Toast with Poached Egg
Creamy mashed avocado on crunchy toast topped with a perfectly poached egg — this dish is the ultimate balance of texture, flavor, and nutrition. Finished with olive oil, chili flakes, and lemon, it’s a wholesome choice for breakfast, brunch, or even a quick dinner.
Time:
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Serves: 2
Ingredients:
For the Toast:
2 slices of sourdough, whole grain, or multigrain bread
1 large ripe avocado
½ small lemon, juiced
Salt and pepper, to taste
1 tbsp extra virgin olive oil
For the Poached Eggs:
2 large eggs
1 tbsp vinegar (white or apple cider)
Water for poaching
Optional Toppings:
Chili flakes or Aleppo pepper
Fresh herbs (parsley, basil, or dill)
Feta crumbles
Cherry tomatoes
Microgreens
Everything bagel seasoning
Pinch of za’atar or sumac (for a Mediterranean twist)
Instructions:
1. Toast the Bread:
Toast your bread slices until golden and crisp.
2. Mash the Avocado:
Cut the avocado in half, remove the pit, and scoop into a bowl.
Add lemon juice, a pinch of salt, and pepper.
Mash with a fork until creamy but still chunky.
3. Poach the Eggs:
Fill a saucepan with 2–3 inches of water and bring to a gentle simmer (not boiling).
Add the vinegar.
Crack each egg into a small cup or ramekin.
Stir the water to create a gentle whirlpool and gently slide in an egg.
Cook for 2.5 to 3.5 minutes for a soft runny yolk.
Remove with a slotted spoon and drain on a paper towel. Repeat for the second egg.
4. Assemble:
Spread mashed avocado on each slice of toast.
Drizzle with olive oil.
Top with the poached egg.
Sprinkle with salt, pepper, and your choice of toppings.
Notes & Tips:
Use ripe avocado — soft but not mushy.
Poaching eggs tip — super fresh eggs work best for tight whites.
Bread matters — thick-cut sourdough holds up beautifully.
Make it extra — top with smoked salmon, sauteed spinach, or crumbled feta for a protein boost.
Frequently Asked Questions
Q: Can I use a fried or soft-boiled egg instead?
A: Absolutely! A sunny-side-up or jammy egg also works great.
Q: How do I keep the avocado from browning?
A: Add lemon or lime juice and cover with plastic wrap touching the surface.
Q: Can I make it dairy-free and gluten-free?
A: Yes — use gluten-free toast, skip cheese, and it’s fully dairy-free.
Nutritional Information
Calories: ~320
Fat: 24g
Carbs: 20g
Protein: 9g
Fiber: 7g
Sodium: 280mg