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    Home » Recipes » Breakfast & Brunch

    Poached Egg and Avocado on Toast

    Published: Mar 22, 2022 · Modified: Mar 22, 2022 by Daniela Apostol · This post may contain affiliate links · Leave a Comment

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    Poached Egg and Avocado on Toast, 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.

    Overhead shoot of a white plate with 2 slices on toast with avocado and poached eggs

    It might look like such a simple breakfast that doesn't actually need a recipe as such, but poaching eggs could be a novelty for someone who never actually tried to do it themselves.

    A poached egg is an egg that has been boiled in salted water without its shell on - as opposed to regular boiled eggs which are kept in their shells.

    Jump to:
    • AVOCADO IS A SUPER FOOD
    • ARE EGGS HIGH IN COLESTEROL?
    • HOW TO POACH EGGS
    • THE ASSEMBLE THE TOAST
    • AVOCADO AND POACHED EGG ON TOAST CALORIES

    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 COLESTEROL?

    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.

    Close-up shoot of a slice of toast with a poached egg on a bed of avocado cubes

    HOW TO POACH EGGS

    • bring a pan of salted water to the boil
    • crack the egg, and gently drop it in the boiling water
    • leave to cook for 3 minutes, at this stage the egg yolk will be a bit runny
    • if you like the yolk hard, leave to cook for longer, likewise, for a runnier egg, take it off the heat after 2 minutes
    • use a slotted spoon to remove the egg yolk, and transfer it to a kitchen paper to absorb the extra water, then serve

    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.

    Collage of 4 photos to show how to poach an egg

    THE ASSEMBLE THE TOAST

    For the ultimate healthy breakfast, swap the white bread for wholegrain bread. I had mine with rye bread, but use whatever bread you have around. Eating healthy has never been easier. No more skipping breakfast when this can be ready in 5 minutes.

    Toast the bread, slice the avocado and top the toast with it. Add the poached egg, and season it with salt and pepper. You can add anything else, grated cheese, parsley, coriander, you name it!

    If you are looking for another fancier breakfast/brunch, my Roasted Asparagus with Hollandaise Sauce and Poached Egg really is one of a kind. Do give them a try!

    AVOCADO AND POACHED EGG ON TOAST CALORIES

    One serving has 307 calories, and that includes a slice of rye 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 plate with 2 slices of bread with avocado and poached eggs on top

    If you’ve liked my POACHED EGG AND AVOCADO TOAST or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on FACEBOOK, and PINTEREST to see more delicious food and what I’m getting up to.

    4 from 3 votes
    Close-up shoot of a plate with a slice of bread topped with avocado and a poached egg
    Print
    Poached Egg and Avocado on Toast
    Prep Time
    2 mins
    Cook Time
    5 mins
    Total Time
    7 mins
     

    Poached Egg and Avocado on Toast, 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.

    Course: Breakfast
    Cuisine: International
    Keyword: healthy breakfast ideas
    Servings: 2 person
    Calories: 307 kcal
    Author: Daniela Apostol
    Ingredients
    • 2 eggs
    • 1 avocado
    • 2 slices rye bread
    • a pinch fine sea salt
    • a pinch of ground black pepper
    Metric - US Customary
    Instructions
    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. Use a slotted spoon to remove the poached eggs from the water, and transfer to a kitchen paper to absorb the excess water.

    8. Top the toast with the eggs and season with salt and pepper.

    Nutrition Facts
    Poached Egg and Avocado on Toast
    Amount Per Serving
    Calories 307 Calories from Fat 180
    % Daily Value*
    Fat 20g31%
    Saturated Fat 4g20%
    Trans Fat 1g
    Polyunsaturated Fat 3g
    Monounsaturated Fat 12g
    Cholesterol 164mg55%
    Sodium 262mg11%
    Potassium 601mg17%
    Carbohydrates 24g8%
    Fiber 9g36%
    Sugar 2g2%
    Protein 10g20%
    Vitamin A 387IU8%
    Vitamin C 10mg12%
    Calcium 60mg6%
    Iron 2mg11%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Hi, I'm Daniela,the blogger behind My Gorgeous Recipes, welcome to my kitchen! I absolutely love cooking and baking. I love good food that is healthy (and not so healthy), delicious and nutritious.

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