American · Breakfast · Lunch · Snack
Avocado Toast with Poached Egg
Crisp wholegrain toast spread with lemony smashed avocado and crowned with a soft poached egg whose runny yolk becomes the sauce. A filling, protein-rich start to the day.
- Prep
- 5 min
- Cook
- 10 min
- Total
- 15 min
- Serves
- 2
Calories come from: Carbs 32% · Fat 50% · Protein 18%
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Ingredients
For 2 servings- 2 slices80 gWholegrain bread
- 1 large140 gRipe avocado, flesh only
- 1 tsp5 gFresh lemon juice
- 2 large100 gEggs
- 1 tbsp15 gWhite vinegar
- 6 cups1,400 gWater
- 1/4 tspSalt
- 1 pinchBlack pepper, ground
- 6100 gCherry tomatoes, halved (optional)
- 1 pinchRed pepper flakes (optional)
- 1 tbspFresh chives, chopped (optional)
Steps
- 1
Pour the water into a wide saucepan, add the vinegar and bring to a gentle simmer with small bubbles.
- 2
Scoop the avocado into a bowl, add the lemon juice and half the salt, and mash with a fork, leaving it slightly chunky.
- 3
Crack each egg into a small cup.
- 4
Stir the simmering water to make a gentle swirl and slide in one egg, then the other.
- 5
Poach for 3 to 4 minutes until the whites are fully set; cook longer if you prefer a firm yolk.
- 6
Meanwhile, toast the bread until golden and crisp.
- 7
Spread the smashed avocado evenly over the two slices of toast.
- 8
Top with the halved cherry tomatoes, if using.
- 9
Lift the eggs out with a slotted spoon and drain briefly on paper towel.
- 10
Set one egg on each toast and season with the remaining salt, the black pepper, red pepper flakes and chives.
- 11
Serve straight away.
Swaps, storage and make-ahead
Swaps
- For a gluten-free version, use a bread labelled gluten-free; every other ingredient here is naturally gluten-free.
- For a vegan version, replace the poached egg with pan-fried firm tofu slices or a spoonful of seasoned white beans.
- If you don't have chives, top with pea shoots, sliced spring onion or fresh basil instead.
- For a lighter, lower-fat option, use half an avocado per two slices and bulk it out with extra cherry tomatoes or spinach.
Storage
This is best eaten fresh, since the toast goes soggy and the avocado browns, and it should not be frozen. Leftover poached eggs can be chilled in cold water in a covered container within 2 hours and kept for up to 2 days, then reheated in simmering water until steaming hot.
Make ahead
You can poach the eggs up to 2 days ahead, plunge them into iced water and refrigerate, then reheat in simmering water for about a minute until hot. Mash the avocado just before serving for the best colour.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenEggs
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (871 g) | Per 100 g | |
|---|---|---|
| Calories | 287 kcal | 33 kcal |
| Protein | 12.7 g | 1.5 g |
| Carbohydrates | 23.7 g | 2.7 g |
| of which sugars | 2.5 g | 0.3 g |
| Fiber | 7.2 g | 0.8 g |
| Fat | 16.5 g | 1.9 g |
| of which saturated | 3.3 g | 0.4 g |
| Sodium | 577 mg | 66 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
