Avocado toast has risen in trend-setting controversy (pick a side—basic or boujee) over the last decade with one notion remaining through all the toasted beauty shots and/or ranting on Instagram: people LOVE avocado toast. Why? Because it’s healthy, light, delicious, and endlessly versatile even in its simplicity.
Read on for some of our best tips to make the most of your toast with our Egg & Avocado Toast recipe!
Is Avocado and Egg Toast Healthy?
So is avocado toast (in this case with an egg) actually good for you? Let’s break it down by ingredient.
The fact that this egg and avocado toast recipe lies on a bed of “carbs” can scare people off into a world without avocado toast. But don’t be too quick to head for the hills—choosing a whole grain wheat bread is a fantastic alternative to white, enriched breads and crackers. Studies have even shown that opting for whole grains in your diet, even in the form of bread, can help you lose stubborn belly fat. Plus, you’re getting more vitamins, minerals, and fiber from the whole grains in the process.
Eggs have also run the gamut on the are-they-healthy-or-are-they-not spectrum. But when the whites are chock full of protein and the yolks are spilling over with pretty much every vitamin required by the human body, we’re happy to bet on the benefits.
And how healthy are avocados? Avocados are a rich, creamy, almost buttery fruit, full of healthy monounsaturated fat—which makes them an excellent part of any low-carb, high-fat diet like keto. But that’s not all. They’re also replete with vitamin C, vitamin B6, potassium, and magnesium. Plus, just one avocado has about 10 grams of soluble fiber! That means any simple avocado toast recipe has the potential to keep you feeling fuller longer, while helping with digestion and even weight loss!
Is Avocado Toast With Egg Good For Weight Loss?
First let’s hear what the experts have to say. Kim Yawitz, a dietician based in St. Louis, has said, “Avocado is a good source of healthy fat and fiber. These both help keep blood sugar levels stable and promote feelings of fullness. Spread your avocado on a slice of high-fiber bread and you have the perfect breakfast for fending off snack attacks.”
Score 1 for the avocado.
Then look at it from another perspective—if you’re choosing toast in the morning anyway, avocado is bound to be a better choice than most other toppings. Plenty of butter, jam, honey, and even too much peanut butter will add needless sugar and far less fiber to your day’s foundational meal. Some say that opting for an ounce of avocado instead of an ounce of butter each day could add up to about 16 pounds per year!
Score 2 for the avocado.
Add an egg to your healthy avocado toast recipe and you’re boosting your protein intake, which plays an integral role in building lean muscle, curbing your appetite, and increasing your chances of healthy weight loss.
Score 3 for the...you get the picture.
How Do I Know When An Avocado Is Ripe?
Picking the perfect avocado is fairly simple. First, the color—anything that’s still bright green is going to be underripe. Feel free to snag a couple of those to let ripen on your counter, but if you’re looking to whip up some avocado toast in the next day or two, look for one that is a deep, almost purpley-green that slightly yields to gentle pressure. Too black and squishy and it’s past the point of no return. Another way to check if your avocado is ripe is to pull off the stem. Underneath should still be a nice bright green color. If so, your avocado should be perfect to slice up and use in our delicious egg and avocado toast recipe.
Best Way To Cook an Over Easy Egg
We highly recommend making your egg over easy for this healthy avocado toast recipe. A slightly runny yolk adds to the creamy factor and, hey, who doesn’t love a little drama with their breakfast?
A few tips to make this over easy egg easier? You got it.
One, always crack your eggs into a cup or small bowl so you get zero shells and have total control over the entire egg hitting the pan at once and where you want it.
Two, cook the eggs one at a time. After you’ve poured one egg into your frying pan (complete with olive oil or butter), lift the handle of your pan so the egg will “pool” just enough to not spread far.
Three, flip the egg after about a minute and a half—using just the pan, if you’re brave enough—and cook for just about 15 seconds on the second side. Then return it to its original side and serve atop the avocado slathered toast.
There, now you’re basically a 5-star chef and completely ready to make this easy, delicious, and healthy egg and avocado toast.
Egg & Avocado Toast Recipe
Treat yourself to our yummy low-carb, high-protein Egg and Avocado Toast! It’s the perfect breakfast, brunch, or snack complete with lightly toasted whole grain wheat bread topped with smashed avocado, lemon juice, a lightly fried egg, and just a sprinkle of cayenne—checking all four boxes of the salt+fat+acid+heat creed for a perfectly rounded meal. *chef’s kiss*
Calories: 259 Fat: 16.5g Protein: 10g Carbs: 20g
Prep time: 5 minutes
Cook time: 8 minutes
Total time: 13 minutes
Egg & Avocado Toast Ingredients
● 1 ripe avocado
● 1 tablespoon fresh lemon juice
● Pinch red chili flakes
● Salt and pepper, to taste
● 1 tablespoon olive oil
● 4 eggs
● 4 pieces whole grain wheat bread, toasted
Egg & Avocado Toast Directions
- Carefully slice the avocado in half and scoop the flesh into a medium bowl. Add lemon juice and lightly mash to desired consistency.
- Add chili flakes, salt, and pepper. Stir to combine, cover, and set aside.
- Heat oil in a medium skillet over medium heat. Crack eggs into a small bowl, one at a time, being careful to keep yolks intact. Season eggs with salt and pepper and lightly fry, about 1 to
- 1.5 minutes on one side.
- Meanwhile, place whole grain toast onto 4 serving plates and top each with mashed avocado, spreading evenly.
- Now, carefully flip your egg, cook for about 15 seconds, then return the egg to its original side. (See tips for the perfect over easy egg above!)
- Top each piece of avocado toast with a fried egg and serve immediately.