Heart-Healthy Avocado Toast with Egg and Tomatoes

Elevate your breakfast routine with this delectable Heart-Healthy Avocado Toast with Egg and Tomatoes—an easy, nutritious recipe that’s as satisfying as it is nourishing. Featuring creamy mashed avocado seasoned with a hint of lemon and spices, this toast is layered over golden whole-grain bread for a fiber-packed base. Perfectly poached eggs add protein and rich flavor, while juicy cherry tomatoes dressed in olive oil bring a burst of freshness. Topped with aromatic basil leaves and a touch of red pepper flakes, this quick 20-minute dish is a vibrant combination of textures and wholesome ingredients. Ideal for a heart-healthy lifestyle, it’s the perfect choice for a balanced, satisfying meal any time of day!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 2 slices whole grain bread slices
• 1 whole ripe avocado
• 2 whole large egg
• 100 grams cherry tomatoes
• 0.5 whole lemon
• 1 tablespoon extra virgin olive oil
• 6 leaves fresh basil leaves
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.125 teaspoon crushed red pepper flakes

Directions

Step 1

Start by toasting the whole grain bread slices until they are golden and crispy.

Step 2

While the bread toasts, cut the ripe avocado in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork until it reaches your desired consistency.

Step 3

Squeeze the juice of half a lemon into the mashed avocado. Add 0.25 teaspoon of salt and 0.125 teaspoon of black pepper, then mix well.

Step 4

Fill a medium saucepan with water, add a splash of vinegar, and bring it to a gentle simmer. Carefully crack the eggs into separate small bowls or ramekins.

Step 5

Create a gentle whirlpool in the simmering water using a spoon or spatula and carefully slide the eggs into the center, one at a time. Poach the eggs for about 3 to 4 minutes, or until the whites are set and the yolks are still runny.

Step 6

While the eggs are poaching, halve the cherry tomatoes and place them in a small bowl. Drizzle 1 tablespoon of extra virgin olive oil over the tomatoes and season with the remaining salt and pepper. Toss gently to combine.

Step 7

Once the eggs are finished poaching, use a slotted spoon to carefully lift them out of the water and rest them on a paper towel to drain excess water.

Step 8

Spread the mashed avocado evenly over the toasted bread slices.

Step 9

Top each slice with a poached egg, followed by the dressed cherry tomatoes.

Step 10

Garnish with fresh basil leaves and a pinch of crushed red pepper flakes. Serve immediately and enjoy your heart-healthy avocado toast!

Nutrition Facts

Serving size	(456.6g)

Amount per serving	% Daily Value*
Calories	671.5

Total Fat 47.9g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 372mg	0%
Sodium 1598.9mg	0%
Total Carbohydrate 44.7g	0%
Dietary Fiber 16.3g	0%
Total Sugars 7.5g
Protein 23.9g	0%

Vitamin D 82IU	0%
Calcium 161.1mg	0%
Iron 5.2mg	0%
Potassium 1300.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 61.1%

Protein: 13.6%

Carbs: 25.3%