Heart-Healthy Avocado Toast with Poached Egg

Elevate your breakfast game with this Heart-Healthy Avocado Toast with Poached Egg, a delightful blend of creamy avocado, perfectly poached eggs, and crisp whole grain bread that nourishes both body and soul. Packed with heart-healthy fats, fiber, and protein, this recipe comes together in just 20 minutes, making it an ideal option for busy mornings or a leisurely brunch. The avocado is mashed with a splash of zesty lemon juice and seasoned with sea salt and pepper, creating a rich, flavorful base. Each toast is topped with a gently poached egg, whose velvety yolk adds a luxurious touch, and a drizzle of extra virgin olive oil enhances the flavor profile. Garnished with fresh chives or parsley for a hint of freshness, this recipe is a nutritious, vibrant start to your day. Perfect for health-conscious food lovers, this dish is as beautiful as it is delicious!

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 2 slices whole grain bread
• 1 ripe avocado
• 2 large eggs
• 1 teaspoon lemon juice
• 0.25 teaspoon sea salt
• 0.25 teaspoon ground black pepper
• 1 tablespoon fresh chives or parsley
• 1 tablespoon white vinegar
• 1 teaspoon extra virgin olive oil

Directions

Step 1

Start by bringing a medium saucepan filled with 3 inches of water to a simmer over medium heat. Add the white vinegar to the simmering water to help the egg whites cook better.

Step 2

While waiting for the water to simmer, prepare the avocado mixture. Slice the avocado in half, remove the pit, and scoop out the flesh into a small bowl.

Step 3

Mash the avocado with a fork until smooth or to your preferred texture. Stir in the lemon juice, sea salt, and black pepper. Mix well and set aside.

Step 4

Toast the whole grain bread slices in a toaster or under a broiler until they are golden brown and crisp.

Step 5

For poaching the eggs, crack each egg into a small cup or bowl, which will make it easier to add to the simmering water.

Step 6

Carefully slide each egg into the water, one at a time. Poach for about 3-4 minutes for a soft runny yolk or 5-6 minutes for a firmer yolk.

Step 7

While the eggs are poaching, spread the mashed avocado evenly onto the toasted bread slices.

Step 8

Once the eggs are poached to your desired doneness, use a slotted spoon to remove them from the water and let them drain on a paper towel to remove excess moisture.

Step 9

Place one poached egg on top of each slice of avocado toast.

Step 10

Drizzle the extra virgin olive oil over the top and sprinkle with fresh chives or parsley.

Step 11

Serve immediately for a delicious, heart-healthy breakfast option.

Nutrition Facts

Serving size	(344.2g)

Amount per serving	% Daily Value*
Calories	668.7

Total Fat 48.6g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 1.2g
Cholesterol 372mg	0%
Sodium 966.7mg	0%
Total Carbohydrate 42.2g	0%
Dietary Fiber 14.7g	0%
Total Sugars 4.5g
Protein 23.4g	0%

Vitamin D 80IU	0%
Calcium 142.6mg	0%
Iron 4.6mg	0%
Potassium 1033.9mg	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: 62.5%

Protein: 13.4%

Carbs: 24.1%