Heart-Healthy Cheesy Egg Toast
Elevate your breakfast game with this flavor-packed Heart-Healthy Cheesy Egg Toast, a nourishing twist on the classic egg toast recipe. Featuring a wholesome base of toasty whole grain bread, creamy mashed avocado with a zing of fresh lemon juice, and a hearty topping of sautéed baby spinach, this dish is as nutritious as it is delicious. A perfectly cooked egg crowns the meal, while a sprinkle of low-fat feta cheese and a hint of red chili flakes add bold, satisfying flavor without the guilt. Ready in just 20 minutes, this protein-rich, fiber-filled breakfast is easy to make, heart-friendly, and perfect for keeping you energized throughout the day. Whether you're looking for a quick weekday breakfast or a healthy brunch idea, this cheesy egg toast is sure to impress!
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Ingredients
- 2 slices Whole grain bread
- 0.5 Avocado
- 1 teaspoon Lemon juice
- 2 tablespoons, crumbled Low-fat feta cheese
- 1 Large egg
- 1 teaspoon Extra-virgin olive oil
- 1 handful Baby spinach
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Red chili flakes
Directions
Step 1
Toast the two slices of whole grain bread in a toaster until they are golden brown.
Step 2
While the bread is toasting, scoop the flesh of half an avocado into a small bowl, and mash it with a fork.
Step 3
Add 1 teaspoon of lemon juice to the mashed avocado and mix until combined.
Step 4
In a small non-stick skillet over medium heat, add 1 teaspoon of extra-virgin olive oil.
Step 5
Add a handful of baby spinach to the skillet and sauté until wilted, about 2 minutes.
Step 6
Push the spinach to one side and crack the large egg into the other side of the pan. Cook to your preference (sunny-side up or over easy), about 3 minutes.
Step 7
Spread the mashed avocado mixture evenly over the toasted bread slices.
Step 8
Sprinkle 2 tablespoons of crumbled low-fat feta cheese over the avocado mixture.
Step 9
Top the cheesy avocado toast with the sautéed spinach and the cooked egg.
Step 10
Season with 0.25 teaspoon of salt, 0.25 teaspoon of black pepper, and 0.25 teaspoon of red chili flakes to taste.
Step 11
Serve immediately for a warm and flavorful heart-healthy breakfast.
Nutrition Facts
| Serving size | (252.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 458.7 |
| Total Fat 25.6g | 0% |
| Saturated Fat 5.9g | 0% |
| Polyunsaturated Fat 2.5g | |
| Cholesterol 202.1mg | 0% |
| Sodium 1309.9mg | 0% |
| Total Carbohydrate 36.6g | 0% |
| Dietary Fiber 10.5g | 0% |
| Total Sugars 6.0g | |
| Protein 23.2g | 0% |
| Vitamin D 41IU | 0% |
| Calcium 281.5mg | 0% |
| Iron 4.2mg | 0% |
| Potassium 611.1mg | 0% |
Source of Calories