Avocado Toast with Poached Egg
Creamy avocado on whole grain toast topped with a perfectly poached egg. A balanced breakfast with healthy fats and protein.
Avocado Toast with Poached Egg has 340 calories per serving, with 16g protein, 30g carbs, 18g fat, and 8g fiber. Prep 5 min, cook 5 min.
Nutrition per serving
1 serving(s)
340
Calories
16g
Protein
32% DV
30g
Carbs
11% DV
18g
Fat
23% DV
* %DV based on a 2000 calorie diet
🫘 8g fiber per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
5 min
Cook Time
5 min
Servings
1
Est. Cost
$2.50
Why You’ll Love This Avocado Toast
Avocado toast with a poached egg is a nutritionally balanced breakfast that combines healthy fats, complex carbohydrates, and high-quality protein. Using just ¼ avocado keeps calories in check while still getting the creamy texture and heart-healthy monounsaturated fats.
Ingredients
- 2 slices whole grain bread
- ¼ avocado, mashed
- 1 egg
- Squeeze of lemon juice
- Salt, pepper, and red pepper flakes
Instructions
-
Toast the bread until golden.
-
Mash avocado with lemon juice, salt, and pepper. Spread on toast.
-
Poach the egg: Bring water to a gentle simmer, create a whirlpool, and slip the egg in. Cook for 3 minutes.
-
Place the poached egg on top of the avocado toast.
-
Season with salt, pepper, and red pepper flakes.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 340 kcal |
| Protein | 16g |
| Carbs | 30g |
| Fat | 18g |
| Fiber | 8g |
Tips
- Easy poached egg: Use a silicone egg poaching cup if you’re new to poaching.
- Add vegetables: Top with sliced tomato or microgreens.
- Lower calorie: Use 1 slice of bread to save 75 calories.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Stir halfway through for even heating.
Equipment
skillet
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