Nutrition Facts for Heart-healthy toast with fried egg

Heart-Healthy Toast with Fried Egg

Start your day on a nutritious and flavorful note with our Heart-Healthy Toast with Fried Egg recipe, a delightful balance of wholesome ingredients and bold flavors. This quick and easy breakfast features golden, crispy whole-grain toast topped with creamy mashed avocado, nutrient-packed baby spinach, and a perfectly fried egg cooked in heart-friendly olive oil. A splash of lemon juice and a subtle kick from optional red pepper flakes elevate the dish, making it as tasty as it is nourishing. Packed with fiber, healthy fats, and protein, this breakfast powerhouse is ready in just 10 minutes and is the perfect way to fuel your mornings while staying mindful of your heart health.

Nutriscore Rating: 69/100
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Image of Heart-Healthy Toast with Fried Egg
Prep Time:5 mins
Cook Time:5 mins
Total Time:10 mins
Servings: 1

Ingredients

  • 1 slice Whole-grain bread
  • 1 large Egg
  • 1 teaspoon Olive oil
  • 0.25 medium Avocado
  • 0.5 cup Baby spinach
  • 0.5 teaspoon Lemon juice
  • 0.125 teaspoon Salt (preferably Himalayan or sea salt)
  • 0.125 teaspoon Black pepper
  • 1 pinch Crushed red pepper flakes (optional)

Directions

Step 1

Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil to coat the surface.

Step 2

Crack the egg into the pan and cook for about 3-4 minutes, or until the white is set and the yolk reaches your desired level of doneness (for heart health, avoid overcooking to preserve nutrients).

Step 3

Meanwhile, toast the slice of whole-grain bread until golden brown.

Step 4

Mash the avocado in a small bowl and mix in 0.5 teaspoons of lemon juice, a pinch of salt, and a pinch of black pepper.

Step 5

Spread the mashed avocado evenly on the toasted bread.

Step 6

Optional: Lightly sauté the baby spinach in the same skillet for 1-2 minutes just until wilted, or leave raw for extra crunch.

Step 7

Place the baby spinach (sautéed or raw) on top of the avocado spread.

Step 8

Carefully place the fried egg on top of the spinach layer.

Step 9

Sprinkle additional black pepper, a pinch of crushed red pepper flakes (if desired), and a final pinch of salt over the egg.

Step 10

Serve immediately and enjoy your heart-healthy toast with fried egg!

Nutrition Facts

Serving size (154.6g)
Amount per serving % Daily Value*
Calories 364.1
Total Fat 28.7g 0%
Saturated Fat 5.3g 0%
Polyunsaturated Fat 4.0g
Cholesterol 219.5mg 0%
Sodium 510.2mg 0%
Total Carbohydrate 19.5g 0%
Dietary Fiber 5.4g 0%
Total Sugars 2.4g
Protein 10.5g 0%
Vitamin D 53.8IU 0%
Calcium 60.1mg 0%
Iron 2.8mg 0%
Potassium 329.4mg 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: 68.3%
Protein: 11.1%
Carbs: 20.6%