Simple, creamy avocado mashed on hot toast with a perfectly cooked egg on top—this is my go-to when I want a fast, satisfying breakfast that still feels special. I make this Simple Avocado Toast with Egg for a Protein-Packed Breakfast in under 10 minutes and love how a few small technique tweaks give consistent results. If you want other morning protein ideas, I often alternate with a chia seed porridge with apricots for variety.
Why Make This Recipe
- Fast: Ready in about 10 minutes, perfect for rushed mornings or a laid-back weekend.
- Protein-packed: The egg adds high-quality protein and keeps you full longer than avocado alone.
- Flavor balance: Creamy avocado, bright lemon, and a runny yolk create a great mouthfeel and contrast.
- Flexible: Works as a light lunch, brunch plate, or an easy dinner—pair it with a salad for a complete meal.
- Personal insight: I love this recipe because small technique changes (temperature control, timing) turn a simple toast into a reliably restaurant-quality bite.
For other high-protein breakfast options I test regularly, I often refer to recipes like wholesome baked cottage cheese eggs.
Recipe Overview
- Prep time: 5 minutes (including avocado mash)
- Cook time: 5 minutes (egg + toasting)
- Total time: 10 minutes
- Servings: 1–2 (depending on appetite)
- Difficulty: Easy
- Method: Toast bread, mash avocado with seasoning, cook one egg (fried, poached, or soft-scrambled), assemble.
For an alternative egg preparation that also works beautifully, see this cilbir poached eggs with yogurt approach.
My Experience Making This Recipe
I tested this recipe multiple times using different breads and egg techniques to find the best balance between convenience and texture. The biggest discovery: gently mashing avocado with a fork gives better coverage and texture than blending. Controlling pan heat prevents rubbery whites and overcooked yolks.
How to Make Simple Avocado Toast with Egg for a Protein-Packed Breakfast
Start by toasting good-quality bread (sourdough or whole grain) until golden—about 2–3 minutes in a toaster or under a broiler on high, watching closely. Mash 1 ripe avocado with 1/2 teaspoon flaky sea salt, 1 teaspoon lemon juice, and a pinch of chili flakes in a bowl. Cook 1–2 large eggs to your preference: fry in 1 teaspoon olive oil over medium-low heat for 3–4 minutes for set whites and runny yolks, or poach for 3 minutes in simmering water with 1 tablespoon vinegar for a silky yolk. Spread the avocado on the hot toast, top with the egg, and finish with cracked black pepper and a drizzle of extra-virgin olive oil. If you want a savory twist, pair avocado with grilled fish or bright salsas similar to BBQ salmon bowls with mango-avocado salsa for a heartier meal.
Expert Tips for Success
- Choose ripe avocados: they should yield slightly to gentle pressure; underripe avocados are difficult to mash and won’t flavor the toast well. For peak ripeness, store firm avocados at room temperature and refrigerate when ripe. I often use a ripe Hass for creaminess.
- Control heat for eggs: cook eggs over medium-low heat (pan surface ~275–325°F) to prevent tough whites and overcooked yolks; use a nonstick pan or well-seasoned cast-iron skillet.
- Salt at the right time: add salt to the mashed avocado, not the whole toast before assembly; salting the avocado enhances texture and prevents drawing out moisture from the bread.
- Toast for texture: slightly thicker bread (¾–1 inch) holds up better to avocado and the yolk without becoming soggy; a hot toaster or 425°F oven broil for 1–2 minutes per side gives the best crust.
- Use a fork, not a blender: mashing by hand leaves pleasant chunks and keeps the mixture from turning watery—this also allows you to adjust seasoning bite by bite. For produce sourcing tips, I also check techniques used in recipes like chayote with dried green chile which discuss working with delicate vegetables.
How to Serve Simple Avocado Toast with Egg for a Protein-Packed Breakfast
- Keep it simple: serve with a wedge of lemon and a small green salad dressed with lemon vinaigrette.
- Brunch plate: add roasted cherry tomatoes and smoked salmon for a fuller spread.
- Presentation tip: cut the toast diagonally and top with microgreens or chopped chives for color and freshness.
- Occasion ideas: great for quick weekday protein or scaled up as a laid-back brunch option for guests.
Storage and Reheating Guide
- Short-term storage: keep mashed avocado separate from toast in an airtight container in the fridge up to 24 hours; avocado darkens but stays fresh with a light squeeze of lemon on top.
- Egg storage: cooked eggs keep 1–2 days refrigerated in an airtight container; texture will change, yolks may firm.
- Freezing: not recommended for assembled toast—avocado texture and bread both degrade; if needed, freeze cooked eggs only for 1 month in a sealed container and thaw in fridge overnight.
- Reheating: re-toast bread for 1–2 minutes to restore crunch; gently reheat eggs in a 275°F oven for 8–10 minutes or in a skillet over low heat until warmed through to avoid overcooking.
Recipe Variations
- Gluten-free: use gluten-free bread or a toasted sweet potato slice as a base.
- Dairy-free/vegan swap: replace egg with pan-fried tofu slab or a smashed chickpea-tahini mix for similar protein and texture (see external vegan adaptations in the conclusion).
- Spicy avocado: mash in 1/2 teaspoon sriracha or a chopped jalapeño for heat.
- Mediterranean: add crumbled feta and chopped cherry tomatoes on top for tang and salt.
Nutritional Highlights
- Key benefits: good balance of healthy monounsaturated fats (from avocado) and complete protein (from eggs), making this a satiating breakfast.
- Portion guidance: one slice with one egg is a moderate breakfast for most adults; increase to two slices/eggs for higher calorie needs.
- Allergens: contains egg and gluten (if regular bread used). Use gluten-free bread to avoid gluten; omit egg for vegan diets (see variations).
Troubleshooting Common Issues
- Soggy toast: toast bread thoroughly and assemble just before serving; if the avocado is watery, drain excess liquid and mash again with salt.
- Overcooked yolk: reduce heat and cover the pan briefly (30–45 seconds) to finish whites without hardening yolk; or switch to poaching for more control.
- Browning avocado: prevent oxidation by adding lemon juice to the mash and storing in an airtight container up to 24 hours.
Frequently Asked Questions
Q: Can I make this ahead for a weekday breakfast?
A: Yes—mash the avocado and store it airtight with a thin layer of lemon juice and plastic pressed onto the surface for up to 24 hours. Toast bread and cook eggs just before eating to keep textures optimal.
Q: Which egg method gives the creamiest result with toast?
A: A soft-poached egg or a fried egg with a runny yolk delivers the creamiest finish, as the yolk acts as a rich sauce that melds with the avocado.
Q: How do I keep my avocado from tasting bland?
A: Brighten it with acid (lemon or lime), a good pinch of flaky salt, and a touch of olive oil. Freshly ground black pepper and a small pinch of cumin or smoked paprika add depth.
Q: Is this recipe suitable for someone on a low-carb diet?
A: Replace bread with a thick roasted vegetable slice (like eggplant or sweet potato used sparingly) or serve the avocado and egg over leafy greens to reduce carbs while keeping protein and healthy fats.
Conclusion
For a vegan high-protein twist and more avocado toast inspiration, check out this High Protein Vegan Avocado Toast. Enjoy experimenting—small technique changes make big differences in this deceptively simple breakfast.
Print
Simple Avocado Toast with Egg for a Protein-Packed Breakfast
- Total Time: 10 minutes
- Yield: 1–2 servings 1x
- Diet: Vegetarian
Description
A fast, protein-packed breakfast featuring creamy avocado on toast topped with a perfectly cooked egg.
Ingredients
- 1 ripe avocado
- 1/2 teaspoon flaky sea salt
- 1 teaspoon lemon juice
- Pinch of chili flakes
- 1–2 large eggs
- 1 teaspoon olive oil (for frying)
- 2 slices good-quality bread (sourdough or whole grain)
- Cracked black pepper, to taste
- Extra-virgin olive oil, for drizzling
Instructions
- Toast the bread until golden, about 2–3 minutes.
- Mash the avocado with salt, lemon juice, and chili flakes in a bowl.
- Cook the eggs to your preference: fry in olive oil over medium-low heat for 3–4 minutes or poach in simmering water for 3 minutes.
- Spread the mashed avocado on the toast, top with the egg, and finish with cracked black pepper and a drizzle of olive oil.
Notes
Control heat for eggs to prevent rubbery whites. Use a fork to mash avocado for better texture.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Breakfast
- Method: Toasting and frying/poaching
- Cuisine: American
Nutrition
- Serving Size: 1 slice with 1 egg
- Calories: 400
- Sugar: 1g
- Sodium: 300mg
- Fat: 25g
- Saturated Fat: 4g
- Unsaturated Fat: 20g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 200mg