Looking for a nutritious and filling breakfast that combines healthy fats, protein, and fiber? This Avocado Toast with Poached Egg and Veggies is the perfect way to start your day. The creamy avocado provides healthy monounsaturated fats, while the poached egg adds a good source of protein. Paired with whole-grain toast and a side of fresh vegetables, this breakfast is not only satisfying but also packed with essential nutrients. With around 350 calories per serving, it’s a balanced meal that will keep you energized throughout the morning.
Servings & Time:
- Servings: 2
- Preparation Time: 5 minutes
- Cooking Time: 10 minutes
- Total Time: 15 minutes
Ingredients:
- 2 slices of whole-grain bread
- 1 ripe avocado, mashed
- 2 large eggs
- 1/2 small cucumber, thinly sliced
- 1/4 cup cherry tomatoes, halved
- 1 tablespoon olive oil
- Salt and pepper to taste
- A squeeze of lemon juice
- Fresh basil or parsley for garnish (optional)
Instructions:
- Toast the Bread:
- Begin by toasting two slices of whole-grain bread to your desired level of crispiness. While the bread is toasting, you can prepare the other ingredients.
- Prepare the Avocado:
- In a small bowl, mash the ripe avocado with a fork until it reaches a creamy consistency.
- Add a squeeze of lemon juice, and season with salt and pepper to taste. Mix well.
- Poach the Eggs:
- Bring a small pot of water to a gentle simmer. Add a splash of vinegar (this helps the egg whites stay together) and create a gentle whirlpool with a spoon.
- Crack each egg into a small bowl and carefully lower them into the water one at a time.
- Poach the eggs for about 3-4 minutes for runny yolks, or longer if you prefer firmer eggs.
- Once done, remove the eggs from the water using a slotted spoon and set them aside.
- Assemble the Toast:
- Spread the mashed avocado generously onto each slice of toasted bread.
- Top with the poached eggs, and then add a few slices of cucumber and halved cherry tomatoes for a fresh crunch.
- Serve:
- Drizzle with a little olive oil for extra flavor, and garnish with fresh basil or parsley if desired. Season with additional salt and pepper to taste.
Tips and Notes:
- Customize with Your Favorite Veggies: Feel free to swap out the cucumber and tomatoes for other fresh vegetables like radishes, arugula, or spinach. You can also add a sprinkle of chili flakes for a bit of heat.
- Making Perfect Poached Eggs: If you’ve never poached eggs before, don’t worry! Just make sure the water is at a gentle simmer (not boiling), and use fresh eggs for the best results. If you’re unsure, you can test the poaching by cracking an egg into a bowl and gently dropping it into the water first.
- Add More Protein: If you want to increase the protein content, add a slice of smoked salmon or turkey breast on top of the avocado toast for a delicious twist.
Customize to Your Taste: Feel free to add or remove ingredients to suit your preferences. Experiment with different toppings or spices to create your perfect breakfast!
