Avocado Toast with Egg

David

🍽️✨ The Culinary Legacy Keeper

In our house, mornings can be… chaotic. Between getting the kids ready for school, tackling emails before the day truly begins, and trying to find two matching socks, breakfast often gets relegated to the “quick and easy” category. And honestly, for a long time, that meant sugary cereals or grabbing a pastry on the go. But then, avocado toast with egg entered our lives, and mornings transformed. It started with a simple craving for something healthier and more satisfying. I whipped up a batch on a whim, topping toasted whole wheat bread with creamy mashed avocado and a perfectly fried egg. The first bite was a revelation – the richness of the avocado, the runny yolk mingling with the crisp toast, the sprinkle of sea salt bringing it all together. The whole family devoured it. Even my picky eaters, who usually turn their noses up at anything green, were asking for seconds! Since then, Avocado Toast with Egg has become a breakfast staple, a weekend brunch favorite, and even a light weeknight dinner option. It’s endlessly customizable, packed with nutrients, and ridiculously easy to make. If you’re looking for a breakfast that’s both delicious and good for you, look no further. This recipe is a game-changer.

Ingredients

Avocado: 2 ripe avocados. The star of the show! Choose avocados that yield slightly to gentle pressure but aren’t mushy. Ripe avocados are creamy, flavorful, and easier to mash.
Eggs: 4 large eggs. Opt for high-quality, fresh eggs. They are a fantastic source of protein and essential nutrients, and the yolk adds richness to the dish.
Bread: 4 slices of your favorite bread. Whole wheat, sourdough, multigrain, or even brioche all work wonderfully. Choose a sturdy bread that will hold up well when toasted and topped with avocado and egg.
Olive Oil: 1 tablespoon. Used for toasting the bread and/or frying the eggs. Olive oil adds a subtle fruity flavor and healthy fats.
Lemon Juice: 1 tablespoon (freshly squeezed). Brightens the flavor of the avocado and prevents browning. Freshly squeezed is always best for the most vibrant taste.
Salt: To taste. Sea salt or kosher salt enhances the flavors of all the ingredients.
Black Pepper: Freshly ground, to taste. Adds a touch of spice and depth of flavor.
Red Pepper Flakes (optional): A pinch, for a little heat. Adds a subtle kick if you enjoy a bit of spice.
Optional Toppings: Everything bagel seasoning, fresh herbs (chives, parsley, cilantro), feta cheese, hot sauce, sriracha mayo, sliced tomatoes, smoked salmon – get creative!

Instructions

Prepare the Avocado: Begin by halving the avocados. Remove the pits and scoop the flesh into a medium bowl. Using a fork, mash the avocado to your desired consistency. Some people prefer it chunky, while others like it completely smooth. Add the lemon juice, salt, and pepper to the mashed avocado. The lemon juice not only enhances the flavor but also helps prevent the avocado from browning. Mix everything together thoroughly and set aside. Taste and adjust seasoning as needed. This is a good time to add a pinch of red pepper flakes if you want a little heat.
Toast the Bread: Lightly brush both sides of each bread slice with olive oil. You can also skip the olive oil if you prefer and simply toast the bread dry. Toast the bread in a toaster, toaster oven, or in a skillet over medium heat until golden brown and crispy. If using a skillet, heat the olive oil over medium heat and toast the bread slices for about 2-3 minutes per side, or until golden brown. Toasting the bread is crucial for providing a sturdy base for the avocado and egg, preventing it from becoming soggy.
Cook the Eggs: While the bread is toasting, cook the eggs to your liking. There are several ways to cook eggs for avocado toast, each offering a slightly different texture and flavor:
- Fried Eggs: Heat a tablespoon of olive oil or butter in a non-stick skillet over medium heat. Gently crack the eggs into the skillet. Cook for 2-4 minutes for runny yolks, or longer if you prefer them more cooked. Season with salt and pepper while cooking. Fried eggs offer crispy edges and a runny yolk that beautifully coats the avocado toast.
- Poached Eggs: Bring a pot of water to a simmer (not a rolling boil). Add a splash of vinegar (optional, but helps the egg whites set). Crack each egg into a small bowl. Create a gentle whirlpool in the simmering water and carefully slip the egg into the center of the whirlpool. Cook for 3-4 minutes for a runny yolk, or longer for a firmer yolk. Remove with a slotted spoon and gently pat dry with paper towels. Poached eggs are delicate, tender, and have a perfectly runny yolk.
- Scrambled Eggs: Whisk the eggs in a bowl with a splash of milk or cream (optional), salt, and pepper. Heat a tablespoon of butter or olive oil in a non-stick skillet over medium-low heat. Pour in the egg mixture and cook, gently stirring occasionally, until the eggs are set but still moist. Scrambled eggs provide a fluffy and creamy texture that pairs well with avocado.
- Over Easy/Medium/Hard Eggs: Similar to fried eggs, but cooked for slightly longer and flipped over to cook the top side briefly. Over-easy eggs have runny yolks, over-medium eggs have slightly set yolks, and over-hard eggs have fully cooked yolks.
Assemble the Avocado Toast: Once the bread is toasted and the eggs are cooked, it’s time to assemble! Spread a generous layer of the mashed avocado mixture evenly over each slice of toasted bread.
Top with Egg: Carefully place a cooked egg on top of each slice of avocado toast.
Season and Garnish: Season the egg with a sprinkle of salt and freshly ground black pepper. Now is the time to get creative with your toppings! Sprinkle with red pepper flakes for heat, everything bagel seasoning for extra flavor, fresh herbs for freshness, or any other toppings you desire.
Serve Immediately: Avocado toast with egg is best enjoyed immediately while the toast is still crispy, the egg is warm, and the avocado is fresh.

Nutrition Facts

(Per serving, assuming 1 slice of whole wheat bread, ½ avocado, and 1 large egg. Nutritional values are approximate and can vary based on specific ingredients and portion sizes.)

Servings: 4
Calories per serving: Approximately 350-450 calories. Avocado toast with egg is a relatively calorie-dense breakfast due to the healthy fats in avocado and egg yolk, but these are beneficial calories that provide sustained energy.
Protein: 15-20 grams. Eggs are an excellent source of high-quality protein, essential for muscle building, repair, and satiety.
Healthy Fats: 25-35 grams. Avocado is rich in monounsaturated fats, which are heart-healthy fats that can help lower bad cholesterol levels and improve overall cardiovascular health. Egg yolks also contribute healthy fats, including omega-3 fatty acids.
Fiber: 7-10 grams. Whole wheat bread and avocado are good sources of dietary fiber, which aids in digestion, promotes gut health, and helps you feel full and satisfied, preventing overeating later in the day.
Vitamins and Minerals: Rich in Vitamin K, Vitamin C, Vitamin E, Folate, Potassium, and Vitamin B6. Avocado and eggs are packed with essential vitamins and minerals that contribute to overall health and well-being. Avocado is particularly high in potassium, which is important for blood pressure regulation, while eggs are a good source of choline, important for brain health.

Preparation Time

Prep time: 10 minutes. This includes mashing the avocado, prepping any toppings, and getting your cooking equipment ready.
Cook time: 5-10 minutes. This depends on your chosen egg cooking method and how toasted you like your bread. Fried eggs will cook faster than poached eggs, for example.
Total time: 15-20 minutes. Avocado toast with egg is a remarkably quick and easy breakfast, perfect for busy mornings or when you need a nutritious meal in a hurry. The minimal prep and cook time make it a go-to recipe for many.

How to Serve

Avocado toast with egg is incredibly versatile and can be served in numerous ways:

Classic Breakfast/Brunch: Serve as is, alongside a cup of coffee, tea, or fresh juice for a complete and satisfying breakfast or brunch.
Light Lunch: Enjoy avocado toast with egg as a light and nutritious lunch. Pair it with a side salad for added greens and fiber.
Snack: A single slice of avocado toast with egg can be a fulfilling and healthy snack to tide you over between meals.
Elegant Appetizer: Cut the avocado toast into smaller squares or triangles and top with quail eggs or smoked salmon for a sophisticated appetizer at a party or gathering.
Bowl Meal Base: Use avocado toast with egg as a base for a more substantial bowl meal. Add roasted vegetables, chickpeas, black beans, or grilled chicken or tofu for a complete and balanced dish.
With a Side of Fruit: Complement the savory flavors of avocado toast with egg with a side of fresh fruit like berries, melon, or sliced oranges for a balanced and refreshing meal.
Spice it Up: Serve with a side of hot sauce, sriracha mayo, or a sprinkle of chili flakes for those who enjoy a spicy kick.
Make it a Meal Prep Item (Partially): While best enjoyed fresh, you can prep the mashed avocado and hard-boiled eggs ahead of time. Store them separately and assemble the toast fresh just before serving for a faster morning routine.

Additional Tips for Perfect Avocado Toast with Egg

Use Ripe Avocados: The key to delicious avocado toast is perfectly ripe avocados. They should yield slightly to gentle pressure but not be mushy. If your avocados are too hard, they will be difficult to mash and won’t have the creamy texture we are looking for. If they are overripe, they will be mushy and may have brown spots.
Choose Quality Bread: The bread is the foundation of your avocado toast. Opt for a good quality bread that you enjoy. Whole wheat, sourdough, multigrain, or even brioche all work well. A sturdy bread will hold up better to the toppings and prevent sogginess.
Don’t Skip the Lemon Juice: Lemon juice is crucial for both flavor and preventing browning. The acidity brightens the richness of the avocado and keeps it looking vibrant green. Freshly squeezed is always best for optimal flavor.
Season Generously: Don’t be shy with the salt and pepper! Season the mashed avocado generously to bring out its flavor. Taste and adjust seasoning as needed. A pinch of red pepper flakes can also add a nice touch of heat.
Experiment with Egg Cooking Methods: Try different egg cooking methods to find your favorite pairing with avocado toast. Fried, poached, scrambled, over-easy – each offers a unique texture and flavor profile.
Get Creative with Toppings: Avocado toast is a blank canvas for toppings! Explore different flavors and textures. Everything bagel seasoning, fresh herbs, cheese, seeds, nuts, vegetables, sauces – the possibilities are endless.
Toast the Bread Properly: Don’t under-toast your bread. It should be golden brown and crispy to provide a good base for the avocado and egg. Soggy toast is a disappointment!
Serve Immediately: Avocado toast with egg is best enjoyed fresh. The toast is crispier, the egg is warm, and the avocado is at its peak flavor and texture when served right away. While you can prep components ahead, assemble and serve immediately for the best experience.

FAQ: Your Avocado Toast with Egg Questions Answered

Q1: Can I make avocado toast with egg ahead of time?

A: While it’s best enjoyed fresh, you can prep some components ahead. You can mash the avocado (adding extra lemon juice to minimize browning) and store it in an airtight container in the refrigerator for up to a day. You can also hard-boil eggs ahead of time. However, toasting the bread and cooking the eggs should be done just before serving for the best texture and flavor. Assembled avocado toast with egg is not ideal to make ahead as the toast can get soggy.

Q2: What kind of bread is best for avocado toast?

A: The best bread for avocado toast is a matter of personal preference! Sturdy breads like whole wheat, sourdough, multigrain, rye, or even brioche work well. Choose a bread that you enjoy the flavor and texture of, and that can hold up to the toppings without becoming soggy.

Q3: How do I know if my avocado is ripe?

A: A ripe avocado will yield slightly to gentle pressure but should not be mushy. The skin should be dark green to black. If it’s rock hard, it’s not ripe yet. If it’s very soft and mushy, it might be overripe. You can also check under the stem – if it’s green, it’s likely ripe. If it’s brown, it might be overripe.

Q4: Can I use different types of eggs?

A: Absolutely! Chicken eggs are most common, but you can use duck eggs, quail eggs (especially for appetizers), or even vegan egg substitutes. The cooking time might need to be adjusted depending on the type of egg.

Q5: Is avocado toast with egg healthy?

A: Yes, avocado toast with egg can be a very healthy meal! It’s packed with healthy fats from avocado and egg yolk, protein from the egg, fiber from whole wheat bread and avocado, and various vitamins and minerals. It’s a balanced and nutritious breakfast or light meal option. However, portion control is still important, as it is relatively calorie-dense.

Q6: Can I make avocado toast with egg vegan?

A: Yes, you can easily make avocado toast vegan by omitting the egg. Avocado toast on its own is a delicious and healthy vegan option. You can add other vegan toppings like roasted vegetables, chickpeas, or a sprinkle of nutritional yeast for a cheesy flavor. There are also vegan egg substitutes available if you want to mimic the egg texture and flavor.

Q7: What are some good topping variations for avocado toast with egg?

A: The topping possibilities are endless! Some popular and delicious variations include:

Everything bagel seasoning
Fresh herbs (chives, parsley, cilantro, dill)
Feta cheese or goat cheese
Hot sauce or sriracha mayo
Sliced tomatoes or roasted vegetables
Smoked salmon or bacon (for non-vegetarian options)
Seeds (sesame, pumpkin, sunflower)
Nuts (chopped almonds, walnuts)
A drizzle of balsamic glaze or honey

Q8: How can I prevent my avocado toast from getting soggy?

A: To prevent soggy avocado toast:

Toast the bread properly until it’s golden brown and crispy.
Don’t add too much mashed avocado. A thin to moderate layer is sufficient.
Assemble the toast just before serving. Don’t let it sit for too long after assembling.
If using juicy toppings like tomatoes, consider dicing them and draining excess moisture before adding them to the toast.

Enjoy your delicious and nutritious Avocado Toast with Egg! It’s a simple yet satisfying meal that’s perfect for any time of day.