Egg and Avocado Toast
380
Calories
15g
Protein
38g
Carbs
19g
Fat
A fried egg over smashed avocado on toasted whole-wheat bread. Simple, hearty, and balanced.
Kcal 380 · Protein 15 g · Carbs 38 g · $ 4.00 per serving
Protein 15g · Carbs 38g · Fat 19g
5 min
Prep
6 min
Cook
$ 4
Per Plate
380
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 2 slices whole-wheat bread
- 1 egg
- 1/2 avocado
- 1 tsp lemon juice
- pinch of salt
- 4 slices whole-wheat bread
- 2 egg
- 1 avocado
- 2 tsp lemon juice
- pinch of salt
- 8 slices whole-wheat bread
- 4 egg
- 2 avocado
- 4 tsp lemon juice
- pinch of salt
- 12 slices whole-wheat bread
- 6 egg
- 3 avocado
- 6 tsp lemon juice
- pinch of salt
- 16 slices whole-wheat bread
- 8 egg
- 4 avocado
- 8 tsp lemon juice
- pinch of salt
Before You Start
Set a small nonstick pan on the stove, get the bread by the toaster, and have the avocado, lemon, and salt ready so the egg does not overcook while you mash.
How To Make It
- Toast the whole wheat bread, about 2 to 3 minutes, until golden and crisp at the edges.
- Warm a nonstick pan over medium, crack in the egg, and cook, 3 to 4 minutes, until the white is fully set and no longer clear.
- Mash the avocado with the lemon juice and a pinch of salt until spreadable.
- Spread the avocado over the toast and slide the egg on top.
- Season with a little more salt and serve.
Fix It: If the yolk breaks or the egg tears, do not worry, just slide it onto the toast as is, it tastes the same.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 6 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories380
- Protein15g
- Carbs38g
- Fat19g
- Fiber10g
- Sodium738mg
Bonus Benefits
- A Healthy Weight
- Steady Energy
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Eggs: complete protein and choline, reported to keep you full and sharp.
Avocado: good fat and potassium, reported to look after your heart and keep you full.
Eggs: complete protein and choline, reported to keep you full and sharp.
Avocado: good fat and potassium, reported to look after your heart and keep you full.
Tools For This Recipe
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