Name: Simple Avocado Toast with Egg for a Protein-Packed Breakfast
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Cuisine: American
Ingredients: 1–2 slices sturdy bread (about 45–60 g per slice); 1 ripe avocado (about 150 g); 1 tsp lemon juice; 1/4 tsp salt; pinch of black pepper; 1 large egg; 1 tsp olive oil; flaky sea salt (for finishing); optional: pinch of red pepper flakes

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Simple Avocado Toast with Egg for a Protein-Packed Breakfast is a speedy, satisfying morning meal that balances creamy avocado, a perfectly cooked egg, and crunchy toast. I make a version of this almost every week when I need a fast protein boost without sacrificing flavor. If you love baked egg breakfasts on a lazy weekend, try my twist on baked feta eggs with tomatoes and spinach for a different texture and presentation.

Why Make This Recipe

Quick: Ready in about 10 minutes, ideal for busy mornings or a relaxed brunch.
Nutritious: Avocado gives healthy monounsaturated fats and fiber while the egg adds 6–7 g of complete protein.
Versatile: Swap bread, egg style, or toppings to match dietary needs or mood.
Flavorful: The contrast of toasted bread, lemony avocado, and a runny yolk is deeply satisfying.
Personal insight: I love this recipe because it’s forgiving — a slightly overripe avocado or a soft-set yolk still tastes great, and small technique tweaks improve texture dramatically. Also, it’s faster than many egg dishes like breakfast grilled cheese with eggs but still feels special.

Recipe Overview

Prep time: 5 minutes.
Cook time: 5 minutes.
Total time: 10 minutes.
Servings: 1-2 servings (1 slice per person standard; double ingredients for more).
Difficulty: Easy.
Method: Toast the bread, mash avocado with lemon and salt, cook an egg to your liking (fried, poached, or soft-boiled), then assemble and season. For quick cleanup of avocado stains I sometimes use a fast vinegar trick on cutting boards and knives.

My Experience Making This Recipe

I tested this recipe switching between fried, poached, and soft-boiled eggs to find the most reliable texture for everyday cooking. Frying on medium-low and basting the egg for 30–45 seconds gave consistently creamy yolks without overcooking the white. I also learned that a squeeze of lemon keeps mashed avocado bright for several hours.

How to Make Simple Avocado Toast with Egg for a Protein-Packed Breakfast

Start by toasting 1–2 slices of sturdy bread (about 45–60 g per slice) to medium or dark golden brown — this prevents sogginess. Mash 1 ripe avocado (about 150 g) with 1 tsp lemon juice, 1/4 tsp salt, and a pinch of black pepper in a small bowl. Cook 1 large egg in an 8–10 inch skillet over medium-low heat with 1 tsp olive oil: for a sunny-side-up egg, cook uncovered until whites are set (about 3–4 minutes) or cover for 30–45 seconds to slightly set the top. Assemble by spreading the avocado on toast, topping with the egg, finishing with flaky sea salt, a grind of black pepper, and an optional pinch of red pepper flakes.

Expert Tips for Success

Choose avocado ripeness: ripe but slightly firm (gives texture). If too hard, let sit at room temperature 1–2 days; if too soft, salvage with lemon and use as a smash.
Control egg doneness: fry on medium-low and use a lid to steam the top for 20–45 seconds for a custardy yolk; for poaching, keep water at a gentle 180–190°F.
Use sturdy bread: sourdough or whole-grain slices 3/4–1 inch thick toast best and hold the toppings. A cast-iron or nonstick skillet gives consistent egg results.
Texture trick: mash avocado with a fork so it’s slightly chunky — it creates contrast with a runny yolk and prevents sliding off the toast. Also, for a smoky note, toast the bread directly over a gas flame for 5–8 seconds per side.
Spice and finishing: finish with flaky sea salt and a drizzle (1 tsp) of extra-virgin olive oil; for bright flavor add 1 tsp finely chopped chives or 1/2 tsp lemon zest. For a spicy variation inspired by bold flavors try toppings used in Cajun-style fried deviled eggs.

How to Serve Simple Avocado Toast with Egg for a Protein-Packed Breakfast

Classic: Serve with a small side salad of mixed greens dressed with lemon vinaigrette for a balanced plate.
Brunch spread: Pair with roasted tomatoes and grilled asparagus for a more substantial meal. Consider a citrusy salsa or fermented hot sauce for contrast.
On the go: Make open-faced, wrap in parchment and eat with a fork, or assemble toppings separately if you need to pack it. For a flavorful side, try pairing with chayote with dried green chile for a savory vegetable accompaniment.
Presentation: Slice diagonally and sprinkle microgreens or cilantro for color, serve on warm plates to help keep the toast crisp.

Storage and Reheating Guide

Store components separately: mashed avocado keeps best in an airtight container with plastic pressed directly onto the surface and 1 tsp lemon juice added — use within 24 hours to avoid browning. Toasted bread stores in a paper bag at room temperature for 24 hours or freeze slices up to 3 months in a zip-top freezer bag. Cooked eggs (hard or sliced) keep in the refrigerator up to 3–4 days in a sealed container. To reheat, re-toast bread until crisp, then warm egg gently in a 275°F oven for 5–7 minutes or in a nonstick skillet over low heat; avoid microwaving the assembled toast (it makes the bread soggy).

Recipe Variations

Gluten-free: Use a 1:1 gluten-free sourdough-style loaf or thick rice bread and toast a bit longer to crisp.
Dairy-free/Vegan: Skip the egg and replace with seasoned smashed chickpeas (1/2 cup mashed with 1 tsp olive oil, 1/4 tsp smoked paprika) for protein. For vegan inspiration and higher-protein plant versions, check resources like high-protein vegan avocado toast (see conclusion).
Protein boost: Add 2–3 tbsp cottage cheese or 2 oz smoked salmon for extra protein and creaminess.
Flavor twist: Top with quick pickled red onion (2 tbsp vinegar + 1 tsp sugar + pinch salt), or a sprinkle of toasted sesame seeds and soy for an umami twist.

Nutritional Highlights

Protein: One large egg provides about 6–7 g of complete protein; pairing with whole-grain bread increases overall protein and fiber.
Healthy fats: Avocado delivers monounsaturated fats and fiber, supporting satiety and nutrient absorption.
Allergen info: Contains eggs and wheat (unless using gluten-free bread). Adjust for egg allergy by using tofu scramble or smashed chickpeas. Portion guidance: This recipe (1 slice + 1 egg + 1/2 avocado) is roughly 350–450 kcal depending on bread and oil, suitable as a hearty single meal or light shared brunch item.

Troubleshooting Common Issues

Soggy toast: Toast bread to a dark golden color and assemble just before serving; consider a thin smear of olive oil to act as a moisture barrier.
Overcooked yolk: Cook eggs lower and slower; cover the pan for a few seconds instead of flipping if you want a slightly cooked top. For poached eggs, maintain water at a gentle simmer (no rolling boil).
Browning avocado quickly: Add 1 tsp lemon juice per half avocado and press plastic wrap directly onto the surface to slow oxidation; mash shortly before serving when possible.

Frequently Asked Questions

Q: Can I make this ahead for a grab-and-go breakfast?
A: Partially. Prepare mashed avocado up to 12–24 hours ahead with lemon juice and airtight seal, and toast or freeze bread. Cook eggs fresh for best texture — reheated eggs lose creaminess. Store components separately and assemble just before eating.

Q: What’s the best way to get a runny yolk every time?
A: For fried eggs, use medium-low heat and cook 3–4 minutes uncovered until whites set, then cover for 20–45 seconds to finish the top without overcooking. For poached eggs, keep water at 180–190°F and poach 3–4 minutes for a runny center. An instant-read thermometer helps consistency.

Q: How do I prevent the avocado from sliding off the toast?
A: Mash avocado to a chunky spread and press it into the toast with the back of a spoon so it adheres. Use thicker, sturdier bread and let the toast cool 10–20 seconds after toasting so oil from avocado doesn’t make it too slippery.

Q: Is this recipe suitable for weight management or meal prep?
A: Yes, when portioned and paired with whole grains and vegetables it’s balanced and satiating. Use whole-grain or sprouted bread and control added fats (keep olive oil to 1 tsp) to manage calories. For meal prep, store components separately and assemble when ready.

Conclusion

If you want plant-based ideas that still deliver on protein and flavor, see this helpful recipe for a High Protein Vegan Avocado Toast that offers techniques and topping ideas transferable to this egg-topped version.

Simple Avocado Toast with Egg for a Protein-Packed Breakfast