How to Make
Avocado Toast
With Egg

There’s something to love in every bite of avocado toast with eggs — from the buttery avocado spread to the crunchy toast and the rich, savory eggs. There’s the nutritional synergy, too. Avocados are packed with vitamins and minerals, fiber, and good fats, while eggs and whole grains offer protein and essential nutrients. No wonder you feel so good while eating avocado toast with egg!

 

Never made avocado toast with egg? Or hoping to step up your game with creative toppings? Curious about the nutrition and calories in avocado toast with egg? Stay tuned.

 

Simple Avocado Toast With Egg Recipe

The hardest part is waiting on the toaster, we promise.

 

Ingredients:

• 1/3 medium ripe avocado
• 1 slice bread, toasted
• 1 egg
• 2 tsp. olive oil
• Salt and pepper, to taste

 

Method:

1. Toast bread.
2. Cut an avocado around the pit lengthwise. Twist the two halves to separate. Gently tap the blade of the knife into the pit and twist to release. Cut slices into the flesh of the avocado, lengthwise (careful not to puncture the skin).
3. Slide a spoon between the flesh and the skin, then lift to release the avocado slices.
4. Place avocado slices on the toast and gently mash with the back of a fork.
5. Fry the egg in olive oil over medium heat until cooked as desired.
6. Place egg on avocado toast and sprinkle with salt and pepper.

 

How To Ripen an Avocado
If you don’t have a ripe avocado on hand, don’t worry! This video will show you the easiest way to speed up the ripening process.

 

 

But Wait! There Are So Many Ways To Slay Avocado Toast With Egg

Like avocado, eggs are incredibly versatile. How you prepare eggs changes their flavor, texture, and even nutritional profile.

 

Scrambled Eggs on Avocado Toast

Keep it light and fluffy with a classic breakfast favorite: scrambled eggs. Tip: Whisk the egg yolks and whites together with milk to make eggs airy and soft. Sneak in a serving of greens by adding sauteed spinach — yum!

 

Fried Egg on Avocado Toast

Fried eggs are delicious and easily customizable, whether you like your eggs cooked through or a little runny. For reference, eggs fried sunny-side up leave a liquid yolk and barely set whites. Fried eggs are great on brunch sandwiches, like this Avocado, Egg, and Tomato Baguette Toast made with fried eggs, basil, and Swiss cheese.

 

Poached Egg on Avocado Toast

Poaching is among the best cooking methods if you want to retain nutrients in your eggs and avoid adding extra calories. For best nutrient retention, you want your egg whites firm and your egg yolks soft. Top Poached Egg Avocado Toast with cherry tomatoes, cilantro, and sunflower seeds for an elevated dinner! Or make an Easy and Elegant Avocado Toast with arugula, radish, and a squeeze of lemon.

 

Avocado Toast With Hard-Boiled Eggs

Always in a rush? Make a weekly batch of hard-boiled eggs with which to slice and top your toast. Come the weekend, use the remaining eggs for this Smoky Chipotle Avocado Breakfast Toast made with crumbled goat cheese and Tabasco Chipotle Pepper Sauce — great for a picnic!

 

Avocado Toast With Egg Nutrition Facts

Eggs and avocados are kitchen staples for people who want to stay fit or lose weight. Why? They keep you feeling full and fuel your body with the winning combination of fiber, protein, vitamins, and minerals.

 

Good Fat

Avocados are essentially the only fruit with naturally good fat (6g per serving, to be precise). Dietary fat helps our bodies absorb fat-soluble vitamins A, D, E, and K. And good fat (unsaturated) benefits the body without raising “bad” cholesterol levels. The American Heart Association recommends replacing bad fats (saturated fats) with good ones, like the kind in avocado!

 

Fiber

Avocados contain 11% of the recommended daily value of fiber, a carbohydrate that cannot be easily digested by the small intestine. Avocados have both soluble and insoluble fiber. Soluble fiber dissolves in water and interferes with the absorption of fat and cholesterol. Insoluble fiber passes straight through you, speeding up the digestive process. Both types of fiber make you feel full, which can help you eat less overall.

 

Protein

One egg contains 12% of your daily value of protein, which is a lot considering its small package! Protein is a component of every cell in the human body. Eating protein helps your body build and repair cells. It also helps with blood clotting, fluid balance, immune response, vision, and the production of hormones, antibodies, and enzymes.

 

Vitamins and Minerals

Avocados are a nutrient-dense food, containing almost 20 vitamins and minerals in each serving (1/3 a medium avocado), including:

• Folate (10% DV)
• Vitamin K (10% DV)
• Vitamin B5 (14% DV)
• Potassium (6% DV)

 

Likewise, eggs have lots of nutrients that do the body good. According to one study, eating two eggs per day covers 10% to 30% of the vitamin requirements for humans. One egg contains:

• Vitamin D (11% DV)
• Vitamin B5 (14% DV)
• Vitamin B12 (23% DV)
• Vitamin B2 (20% DV)
• Selenium (28% DV)

 

Avocado Toast With Egg: Calories

One serving of avocado (1/3 a medium avocado) contains 80 calories. A medium egg (uncooked) contains approximately 72 calories. The last ingredient to avocado egg toast is bread, and this is where the total calories vary. One slice of whole grain might have around 80 calories, whereas a slice of brioche could have 110.

 

To reduce calories and maximize nutrients, go for thin-sliced, whole-wheat bread. To reduce calories even more, swap toast with rice crackers or baked veggie crisps. Avoid highly processed white breads, which contain little protein and digest quickly, which makes you hungry again sooner.