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Avocado and egg on toast recipe

Often when we think about managing our weight or eating healthy, we try to find the lowest calorie options. The truth is, it’s easier to stay within our daily calorie budget when we eat foods that satisfy our hunger. This meal, packed with protein from the eggs and healthy fats from the avocado, contains three of the major factors that keep us satiated — fat, fiber, and protein. Fat and fiber slow down the digestive process, making us feel fuller longer. The combination of slower digestion and complex carbohydrates from the whole grain bread will keep your blood sugar more stable than eating plain toast. Avocados contribute more nutrition than just heart-healthy monounsaturated fat — they are also sources of folic acid, Vitamin K, Vitamin B6, Vitamin C, and Vitamin E, among other nutrients. It is so simple that it can barely be called a recipe, but you’ll be amazed with the delicious flavor combination.



  • 2 slices whole-grain bread
  • 2 eggs, poached or hard-boiled (with no added fat)
  • 2 tbsp. (1 ounce) avocado


  1. Prepare your eggs and toast your bread. For a quick tutorial on poaching an egg, visit Simply Recipes.
  2. Spread avocado on warm toast and top with prepared eggs. Break yolks (if poached) and enjoy!

Approximate nutrition information: 310 calories, 14.8 grams of fat, 26 grams carbohydrate (5.7 grams fiber), 19 grams protein

Yes, this recipe is higher in fat than most that I post. If you want to cut down on the fat (or if you have high cholesterol), use an egg substitute or top the avocado toast with tomato slices instead.

Do you prefer sweet or savory breakfasts?