Name: Avocado-Egg Toast
Total time: 5 min
Ingredients: 0.25 avocado; 0.25 teaspoon ground pepper; 0.125 teaspoon garlic powder; 1 slice whole-wheat bread, toasted; 1 large egg, fried; 1 teaspoon Sriracha; 1 tablespoon scallion, sliced

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.

Nutrition Facts (per serving)

271	Calories
18g	Fat
18g	Carbs
12g	Protein

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.