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.
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Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil to coat the surface.
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).
Meanwhile, toast the slice of whole-grain bread until golden brown.
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.
Spread the mashed avocado evenly on the toasted bread.
Optional: Lightly sauté the baby spinach in the same skillet for 1-2 minutes just until wilted, or leave raw for extra crunch.
Place the baby spinach (sautéed or raw) on top of the avocado spread.
Carefully place the fried egg on top of the spinach layer.
Sprinkle additional black pepper, a pinch of crushed red pepper flakes (if desired), and a final pinch of salt over the egg.
Serve immediately and enjoy your heart-healthy toast with fried egg!
Serving size | (154.6g) |
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Amount per serving | % Daily Value* |
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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% |
Source of Calories