Avocado Toast with Egg, Spinach & Salsa


In this satisfying avocado-egg toast recipe, try full-flavored, high-fiber bread, like a hearty slice of German-style rye or seeded multigrain from your favorite bakery. To turn this into a portable breakfast, swap the toast for a whole-wheat English muffin or wrap.

Cook Time:
20 mins
Total Time:
20 mins
1 serving


  • ½ small avocado, mashed

  • 1 slice whole-grain bread, toasted

  • Pinch of ground pepper

  • 1 teaspoon extra-virgin olive oil, divided

  • 1 clove garlic, minced

  • 2 cups baby spinach

  • 1 large egg

  • 1 tablespoon salsa


  1. Spread avocado on toast; season with pepper.

  2. Heat 1/2 teaspoon oil in a small nonstick skillet over medium heat. Add garlic and spinach and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Top the avocado toast with the spinach.

  3. Heat the remaining 1/2 teaspoon oil in the pan. Crack egg into the pan. Reduce heat to medium-low and cook 5 to 7 minutes for a soft-set yolk. Top the toast with the egg and salsa.

Nutrition Facts (per serving)

364 Calories
26g Fat
24g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 open-face sandwich
Calories 364
% Daily Value *
Total Carbohydrate 24g 9%
Dietary Fiber 10g 36%
Total Sugars 3g
Added Sugars 1g 2%
Protein 14g 27%
Total Fat 26g 33%
Saturated Fat 5g 23%
Cholesterol 186mg 62%
Vitamin A 5147IU 103%
Vitamin C 25mg 28%
Folate 221mcg 55%
Sodium 330mg 14%
Calcium 127mg 10%
Iron 4mg 19%
Magnesium 98mg 23%
Potassium 953mg 20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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