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Whole Grain Toast with Avocado & Poached Eggs

Whole Grain Toast with Avocado & Poached Eggs

Breakfast
Prep Time
10min
Cook Time
15min
Servings
1
Calories
444
Chef's Note

For perfectly poached eggs, use the freshest eggs possible - they hold their shape better. If you're nervous about the poaching technique, you can add the eggs to individual small cups lined with plastic wrap, then tie them up and drop the bundles into the simmering water.

Tags
breakfast
eggs
avocado
vegetarian
high-protein
whole grain
lactose-free
seed-oil-free
quick
nutritious
Ingredients

  • 2 slices whole grain bread

  • 2 large eggs

  • 1/2 ripe avocado

  • 4 cherry tomatoes

  • 1 tablespoon white vinegar

  • 1 teaspoon fresh lemon juice

  • 1 teaspoon extra virgin olive oil

  • 1/4 cup microgreens or arugula

  • 1/4 teaspoon salt

  • 1/8 teaspoon black pepper

  • 1/8 teaspoon red pepper flakes

Instructions
  • 1

    Fill a medium saucepan with about 3 inches of water. Add 1 tablespoon of white vinegar and bring to a gentle simmer over medium heat.

  • 2

    While water is heating, slice 4 cherry tomatoes in half and set aside.

  • 3

    Scoop out 1/2 avocado into a small bowl. Add 1 teaspoon of lemon juice, 1/8 teaspoon salt, and a pinch of black pepper. Mash with a fork until mostly smooth with some small chunks remaining.

  • 4

    Toast 2 slices of whole grain bread to desired doneness.

  • 5

    When water is simmering (not boiling), crack 1 egg into a small bowl or ramekin.

  • 6

    Create a gentle whirlpool in the water with a spoon, then carefully slide the egg into the center of the whirlpool. Repeat with the second egg.

  • 7

    Poach eggs for 3-4 minutes for runny yolks, or 5-6 minutes for firmer yolks.

  • 8

    While eggs are poaching, spread the mashed avocado evenly on both pieces of toast.

  • 9

    Top the avocado toast with halved cherry tomatoes and 1/4 cup of microgreens or arugula.

  • 10

    Drizzle 1 teaspoon of olive oil over the toast and vegetables.

  • 11

    When eggs are done, carefully remove them with a slotted spoon and place on a paper towel to drain excess water.

  • 12

    Transfer the eggs to the prepared toast, sprinkle with remaining salt, black pepper, and 1/8 teaspoon red pepper flakes.

  • 13

    Serve immediately while eggs are still warm.

Nutrition Information (per serving)
444
Calories
28g
Protein
50g
Carbs
15g
Fat
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