There’s a reason avocado toast with poached egg has become a breakfast favorite around the world. It’s creamy, nutritious, and full of flavor — the perfect balance of healthy fats, protein, and fiber to keep you energized all morning. Whether you’re a busy professional, a student on the go, or just someone who loves a delicious breakfast, this recipe is a must-try.
In this guide, you’ll learn how to make the perfect avocado toast topped with a silky poached egg, plus tips, variations, and nutritional info to help you customize it your way.
Why You’ll Love This Recipe
- ✅ High in Protein & Healthy Fats: The combination of avocado and egg gives you long-lasting energy.
- ✅ Quick & Easy: Ready in under 15 minutes — perfect for busy mornings.
- ✅ Customizable: Add your favorite toppings to make it your own.
- ✅ Beautiful & Delicious: Instagram-worthy presentation with amazing flavor.
Ingredients You’ll Need
(Serves 2)
For the Toast:
- 2 slices of whole-grain or sourdough bread
- 1 ripe avocado
- 1 tsp lemon or lime juice
- Salt and black pepper, to taste
- Red pepper flakes (optional, for spice)
For the Poached Eggs:
- 2 large fresh eggs
- 1 tbsp white vinegar (helps eggs hold shape)
- Water (for poaching)
Optional Toppings:
- Everything bagel seasoning
- Cherry tomatoes, halved
- Microgreens or arugula
- Feta cheese or goat cheese crumbles
- Smoked salmon
- Drizzle of olive oil or hot sauce
Step-by-Step Instructions
- Step 1: Toast the Bread
- Choose hearty bread like whole-grain or sourdough — it holds up well to toppings.
- Toast until golden and slightly crisp, either in a toaster or on a pan.
- Step 2: Prepare the Avocado
- Cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
- Mash with a fork until creamy but slightly chunky.
- Mix in lemon or lime juice to prevent browning.
- Season with salt, black pepper, and red pepper flakes (if you like it spicy).
- Step 3: Poach the Eggs
- Fill a medium saucepan with about 3 inches of water and bring it to a gentle simmer.
- Add 1 tbsp of white vinegar.
- Crack one egg into a small bowl (don’t break the yolk).
- Create a gentle whirlpool in the simmering water and carefully slide the egg into the center.
- Poach for about 3–4 minutes for a runny yolk or 5 minutes for a firmer one.
- Use a slotted spoon to remove the egg and place it on a paper towel to drain excess water.
- Repeat with the second egg.
- Step 4: Assemble the Toast
- Spread the mashed avocado evenly over the toasted bread.
- Top each slice with a poached egg.
- Sprinkle a little salt, pepper, and optional toppings like microgreens, feta, or a drizzle of olive oil.
- Step 5: Serve & Enjoy
- Serve immediately while the toast is warm and the egg yolk is still silky and soft.
- Pair it with a hot coffee, smoothie, or fresh fruit for a complete breakfast.
Expert Tips
- Use Fresh Eggs: Fresh eggs hold their shape better when poached.
- Don’t Boil the Water: Keep it just below boiling to prevent the eggs from breaking apart.
- Avocado Ripeness: A perfectly ripe avocado should yield slightly when pressed.
- Add Crunch: Sprinkle pumpkin seeds, chia seeds, or crushed nuts on top for extra texture.
- Meal Prep: You can mash avocado ahead of time with lemon juice and store it in an airtight container for up to 24 hours.
Variations to Try
- Spicy Avocado Toast: Add chili flakes, jalapeño slices, or a dash of hot sauce.
- Mediterranean Style: Top with feta cheese, olives, and chopped cherry tomatoes.
- Smoked Salmon Twist: Add smoked salmon and capers for a protein-rich brunch option.
- Vegan Version: Skip the egg and add roasted chickpeas or sautéed mushrooms instead.
- Breakfast Deluxe: Layer on crispy bacon or turkey slices for extra flavor.
Nutritional Information (per serving, approx.)
- Calories: 330
- Protein: 14g
- Fat: 22g
- Carbohydrates: 20g
- Fiber: 7g
Why It’s the Perfect Breakfast
This avocado toast with poached egg isn’t just trendy—it’s incredibly nutritious and satisfying. The healthy fats from avocado support heart health, while the protein from eggs keeps you full and focused for hours. Plus, the combination of creamy, crunchy, and savory textures makes every bite irresistible.
Whether you’re enjoying it as a post-workout meal, a quick weekday breakfast, or a lazy weekend brunch, it’s a dish that always hits the spot. Simple, wholesome, and packed with nutrients—this recipe proves that healthy eating doesn’t have to be boring.