Poached Egg and Avocado Toast

Poached egg and avocado toast must be the healthiest way to start your day. This vegetarian breakfast barely requires any effort, it has all the nutrients the body needs to work well and above all, it is super delicious. Not quite convinced yet?

Overhead shoot of a white plate with 2 bread slices topped with avocado and poached eggs

Avocado is a super food

Avocados are considered one of the world’s  healthiest foods, and rightly so.

Although they have a high fat content, it is the good kind of fat, or the monounsaturated fat that the heart loves and asks for a second portion.

The proven benefits of eating avocados are countless, but just to name a few are cancer prevention, healthier heart, lower cholesterol, diabetes prevention and so on.

So do eat avocados as often as you can. Just make sure they are fully ripe though.

Are eggs high in cholesterol?

Eggs are as well considered super healthy. High in protein, essential vitamins and minerals, eggs are wrongly thought to raise the cholesterol level in the blood.

Studies have showed that actually the eggs do not affect the cholesterol in the blood.

So no need for my husband to throw away the egg yolk when he makes himself an omelette 😀

I mean, l would’t eat an omelette just with egg whites, but hey ho.

2 slices of bread topped with poached egs and avocado

How to poach an egg

  • bring a pan of salted water to the boil
  • crack the egg, and gently drop it in the boiling water
  • leave to cook for at least 3 minutes, at this stage the egg yolk will be a bit runny
  • if you like the yolk hard, leave to cook for longer

Some people add vinegar as well to the water, apparetly that helps the egg keep a nice shape. Never tried it before, and not sure I’d like the slightly vinegar(y) taste.

How so you make poached egg and avocado toast

For the ultimate healthy breakfast, swap the white bread for wholegrain bread.

Eating healthy has never been easier. No more skipping breakfast when this can be ready in 5 minutes.

Toast the egg, slice the avocado and top the toast with it. Add the poached egg, and season it with salt, pepper and a pinch of paprika.

You can add anything else, grated cheese, parsley, coriander, you name it!

Overhead shot of a white plate with 2 toasts topped with chopped avocados and poached eggs, fork and knife on the side and a cup of tea

How many calories are in a toast with poached egg and avocado

One serving has 316 calories, and that includes a slice of brown bread, a poached egg, about a quarter of an avocado, plus seasoning.

Now, the number of calories will depend on the type of bread used, some bread is higher is calories than others.

Still, it’s a super healthy and nutritious breakfast, that will keep you full for longer, and provide you with the necessary nutrients.

It’s one of my favourite ways to start my day, but if you are looking for other healthy breakfast ideas, how about some veggie omelette?

Overhead shoot of a white plate with avocado and poached eggp

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5 from 2 votes
Poached eggs and avocado on toast
Poached Egg and Avocado Toast
Prep Time
2 mins
Cook Time
5 mins
Total Time
7 mins

Poached egg and avocado toast, a healthy and nutritious vegetarian breakfast.

Course: Breakfast
Cuisine: International
Keyword: healthy breakfast ideas
Servings: 2 person
Calories: 316 kcal
Author: Daniela Anderson
  • 2 eggs
  • 1 avocado
  • 2 slices wholegrain bread
  • a pinch fine sea salt
  • a pinch of ground black pepper
  • a pinch of paprika
  • 1 tbsp grated Cheddar cheese
  • 1 tsp chopped parsley
  1. Bring a pan of salted water to the boil.

  2. Crack the eggs and gently slide them into the water, one at a time.
  3. Poach of 3 minutes, l like the egg yolk to be runny, but otherwise leave them to poach for longer.
  4. Meanwhile, toast the bread.
  5. Cut the avocado in half and use a teaspoon to scoop the flesh out.
  6. Chop it then add it on top of the toast.
  7. Best to use a spatula to remove the poached eggs from the water.
  8. Top the toast with the eggs and season with salt, pepper and paprika.
  9. Scatter grated Cheddar cheese over the eggs and decorate with chopped parsley.
Nutrition Facts
Poached Egg and Avocado Toast
Amount Per Serving
Calories 316 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 4g 20%
Cholesterol 168mg 56%
Sodium 241mg 10%
Potassium 599mg 17%
Total Carbohydrates 22g 7%
Dietary Fiber 7g 28%
Sugars 2g
Protein 11g 22%
Vitamin A 8.5%
Vitamin C 12.2%
Calcium 10.6%
Iron 12.8%
* Percent Daily Values are based on a 2000 calorie diet.





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