Healthy Mealtime Recipes Healthy Breakfast & Brunch Recipes Healthy Breakfast Toast Recipes Healthy Avocado Toast Recipes Avocado-Egg Toast 5.0 (11) 9 Reviews Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast. By Ellen Davis and Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on July 7, 2022 Print Rate It Share Share Tweet Pin Email Active Time: 5 mins Total Time: 5 mins Servings: 1 Yield: 1 serving Nutrition Profile: Dairy-Free Diabetes Appropriate Healthy Aging Low Added Sugars Low Sodium Low-Calorie Nut-Free Soy-Free Vegetarian Jump to Nutrition Facts Avocado Toast Tips Start with Good Bread Good avocado toast starts with good bread. Multigrain or whole-wheat bread adds another layer of flavor (and additional fiber) to your avocado toast. Sandwich bread, as well as crusty artisan bread, are both great options. Just make sure the bread is sliced thick enough to hold up to the toppings. Find the Perfect Avocado Soft, ripe avocados are perfect for mashing and perfect for your best avocado toast. A perfectly ripe avocado will give to slight pressure, but not feel mushy. You can always cut into your avocado if you are unsure. Some small blemishes in the flesh are ok, just remove them before mashing. If your avocado is very brown, or very soft, it may be past its prime. Conversely, an avocado that is under ripe will be hard to mash and leave you with a lumpy result. Here's more about finding the perfect avocado. Give Some TLC to Your Avocado Mash Simply adding a pinch of salt and pepper can enhance the flavor of your avocado mash, but it doesn't have to stop there. You can jazz it up with chopped fresh herbs, dried spices like garlic powder or chili powder or lime juice for a little tang. What to Put on Avocado Toast We top this avocado toast with a fried egg, but the sky is the limit on what you can use to top your toast. Eggs work well for breakfast, as do thinly sliced tomatoes or smoked salmon as a different spin on a cream cheese and lox bagel. Try adding veggies like cucumber, sprouts or salad greens to give your avocado toast a more lunch-like vibe. And of course, you can add a flavorful drizzle like Sriracha, balsamic glaze or salsa to finish it off. Is Avocado Toast Healthy? Avocado toast fits perfectly into a healthy diet. Avocados deliver fiber and a dose of healthy fats that help keep your heart healthy and you feeling full for longer periods of time. Pair that with even more fiber-boosting foods like whole-wheat or multigrain toast and the benefits only increase. Diets high in fiber are associated with the prevention of heart disease, diabetes and certain types of cancer. Additional reporting by Hilary Meyer Ingredients ¼ avocado ¼ teaspoon ground pepper ⅛ teaspoon garlic powder 1 slice whole-wheat bread, toasted 1 large egg, fried 1 teaspoon Sriracha (Optional) 1 tablespoon scallion, sliced (Optional) Directions Combine avocado, pepper and garlic powder in a small bowl and gently mash. Top toast with the avocado mixture and fried egg. Garnish with Sriracha and scallion, if desired. Rate it Print Nutrition Facts (per serving) 271 Calories 18g Fat 18g Carbs 12g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 1 toast Calories 271 % Daily Value * Total Carbohydrate 18g 7% Dietary Fiber 5g 19% Total Sugars 2g Protein 12g 23% Total Fat 18g 23% Saturated Fat 4g 18% Cholesterol 186mg 62% Vitamin A 348IU 7% Vitamin C 5mg 6% Folate 78mcg 19% Sodium 216mg 9% Calcium 69mg 5% Iron 2mg 11% Magnesium 47mg 11% Potassium 407mg 9% 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved