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Avocado Toast with Egg

By Holly Darnell, RD

March 21, 2023

Avocado toast with egg

Have you tried avocado toast yet? It's on menus across the country, usually for breakfast or lunch, and many variations exist. Avocado toast with egg is one very popular recipe, as it's loaded with healthy fats and is delicious on a slice of crunchy bread. Fortunately, it's also really easy to make at home. (And made our list of easy breakfast ideas.)

Typically the avocado is used in guacamole, in salads and as a topping, but here it's the feature of this dish. The classic avocado toast is literally just avocado, toast and some sea salt sprinkled on top. Our recipe goes a little further.

Best Avocado Toast Ingredients

First is the avocado, of course. This fruit (yep, it’s not a vegetable) is one of the world’s healthiest superfoods and fits into almost every diet plan, including vegan, plant-based, low-carb, keto, Paleo and gluten-free.

Avocados also contain a hearty dose of important nutrients, such as fiber, healthy fats, potassium and vitamin K. They also support heart and gut health and can help promote satiety, so you won't be hungry for a long time after this avocado toast meal.

The second most important ingredient is the bread. Ideally, you have a slice of hearty bread — sourdough, whole wheat (like Ezekiel) or a gluten-free bread is most recommended. Sourdough bread is easier to digest because it's fermented, plus it provides you with more absorbable nutrients.

Sea salt adds just the right saltiness to the avocado toast. Use it instead of heavily processed table salt that’s stripped of all of its natural nutrients.

A soft-boiled egg is also included in this avocado toast with egg recipe, and it helps add additional healthy fats and protein plus flavor that mixes well with avocado.

Lastly, sliced radish gives the avocado toast an additional crunch. Did you know that radish is an alkaline-forming food, which is very helpful in keeping pH balance in check?

How to Make Avocado Toast

First, make the soft-boiled egg (or a hard-boiled egg). Bring a small saucepan of water to a boil over medium-high heat. Using a slotted spoon, gently lower an egg into the water. Cook for precisely 6½ minutes, making sure to maintain a gentle boil. Go to 9 minutes if you want it to be hard-boiled.

Fill a small bowl with cold water and some ice cubes. When the egg is done cooking, transfer to the water and chill until just slightly warm, only around 3 minutes. Remove and prepare to peel gently.

While the egg or eggs are cooking, cut the avocado in half and remove the pit. With a spoon, scoop out the flesh and place in a small bowl. Mash the avocado with a fork until it’s smooth. Add in ⅛ teaspoon of sea salt.

Toast the bread until golden and crisp. Some prefer it softer, but if it’s too soft, it won’t hold the weight of the avocado, egg and radish.

Slice the radish thin.

Spread the mashed avocado on top of the slice of toast, then add the sliced egg and radish. Finish with some sea salt on top and optional hot sauce.

Other Healthy Egg Dishes

Other Fancy Breakfasts

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.

Avocado Toast with Egg Recipe

Category

Breakfasts, Lunches

Servings

1

Time

10 min

Calories

473

Author

Holly Darnell, RD

You've probably had avocado toast by now, but probably a part of you said, "I can make this at home for a tenth the price!" You'd be right, and you can also make it taste even better with a few key ingredients. Enjoy all by yourself and serve a bunch of these for brunch!

Ingredients
  • 1 egg

  • 1 slice hearty bread (sourdough, gluten-free or Ezekiel bread is recommended)

  • ½ ripe avocado

  • ⅛ teaspoon sea salt

  • 1 radish, sliced

  • hot sauce, optional

Directions
  1. Make the soft-boiled egg (or a hard-boiled egg). Bring a small saucepan of water to a boil over medium-high heat. Using a slotted spoon, gently lower an egg into the water. Cook for 6½ minutes, making sure to maintain a gentle boil. Go to 9 minutes if you want it to be hard-boiled.

  2. Fill a small bowl with cold water and some ice cubes. When the egg is done cooking, transfer to the water and chill until just slightly warm, only around 3 minutes. Remove and prepare to peel gently.

  3. Cut the avocado in half and remove the pit. With a spoon, scoop out the flesh and place in a small bowl. Mash the avocado with a fork until it’s smooth. Add in ⅛ teaspoon of salt.

  4. Toast bread until golden and crisp.

  5. Slice the radish.

  6. Spread avocado on top of the slice of toast. Add sliced radish, sliced egg and optional hot sauce.

Nutrition

Serving Size 1 avocado toast (542g) Calories 473, Carbs 59.3 grams, Fiber 14 grams, Sugar 11.4 grams, Fat 20.5 grams, Saturated Fat 3.9 grams, Unsaturated Fat 15.1 grams, Trans Fat 0 grams, Cholesterol 164 milligrams, Protein 17.2 grams, Sodium 420 milligrams (29% DV)

avocado toast with egg | avocado toast recipe
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