Heart-Healthy Avocado Toast with Poached Eggs
Elevate your breakfast game with this Heart-Healthy Avocado Toast with Poached Eggs—a perfect blend of creamy, zesty, and wholesome flavors! This quick and easy recipe features nutrient-rich whole-grain bread topped with a velvety avocado mash seasoned with fresh lemon juice and just the right touch of salt and pepper. The star of the show? Perfectly poached eggs with gloriously runny yolks that pair beautifully with the avocado. A sprinkle of red pepper flakes and a drizzle of extra virgin olive oil add a flavorful kick, while an optional garnish of fresh cilantro or parsley adds a pop of color. Ready in just 20 minutes, this nutritious breakfast is packed with heart-healthy fats, fiber, and protein, making it as good for you as it is delicious. Whether you're kick-starting your day or indulging in a weekend brunch, this recipe is sure to impress!
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Ingredients
- 2 whole-grain bread slices
- 1 ripe avocado
- 2 large eggs
- 1 teaspoon lemon juice
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 1 teaspoon extra virgin olive oil
- 1 tablespoon fresh cilantro or parsley (optional)
Directions
Step 1
Fill a medium-sized saucepan with water and bring it to a gentle simmer over medium heat.
Step 2
While waiting for the water to simmer, cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Add lemon juice, a pinch of salt, and black pepper. Mash with a fork until creamy but slightly chunky.
Step 3
Toast the whole-grain bread slices in a toaster or on a skillet until golden brown.
Step 4
Once the water reaches a gentle simmer, reduce the heat to low. Crack one egg into a small cup or ramekin. Carefully create a gentle whirlpool in the simmering water with a spoon and slowly slide the egg into the center. Cook the egg for about 3-4 minutes for a runny yolk or 5 minutes for a slightly firmer yolk. Remove the egg with a slotted spoon and drain on a paper towel. Repeat with the second egg.
Step 5
Spread the mashed avocado evenly over each toasted bread slice.
Step 6
Place one poached egg on top of each avocado toast.
Step 7
Drizzle each toast with a little extra virgin olive oil and sprinkle with a pinch of red pepper flakes, adding an optional garnish of chopped fresh cilantro or parsley.
Step 8
Serve immediately and enjoy your heart-healthy meal!
Nutrition Facts
| Serving size | (329.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 642.6 |
| Total Fat 48.2g | 0% |
| Saturated Fat 8.6g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 372mg | 0% |
| Sodium 1000.4mg | 0% |
| Total Carbohydrate 39.9g | 0% |
| Dietary Fiber 14.3g | 0% |
| Total Sugars 3.6g | |
| Protein 22.2g | 0% |
| Vitamin D 80IU | 0% |
| Calcium 138.6mg | 0% |
| Iron 4.8mg | 0% |
| Potassium 1030.1mg | 0% |
Source of Calories