5-Minute Avocado and Egg Toast

By
Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.
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Updated on March 21, 2022
Reviewed
Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
 by
Kristy Del Coro, MS, RDN, CDN
Kristy Del Coro, MS, RDN, CDN
Reviewed by Kristy Del Coro, MS, RDN, CDN
Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate.
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avocado and egg toast
Kaleigh McMordie, MCN, RDN, LD
Total Time: 10 min
Prep Time: 5 min
Cook Time: 5 min
Servings: 1

Nutrition Highlights (per serving)

260 calories
16g fat
20g carbs
12g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 1
Amount per serving  
Calories 260
% Daily Value*
Total Fat 16g 21%
Saturated Fat 3g 15%
Cholesterol 186mg 62%
Sodium 212mg 9%
Total Carbohydrate 20g 7%
Dietary Fiber 7g 25%
Total Sugars 3g  
Includes 1g Added Sugars 2%
Protein 12g  
Vitamin D 1mcg 5%
Calcium 109mg 8%
Iron 2mg 11%
Potassium 527mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Avocado toast has become popular as a breakfast or snack. You can find avocado toast on Instagram and restaurant menus alike, but it’s quick and easy to make at home.

Step the classic recipe up a notch by adding an extra punch of protein with scrambled eggs. The combination of fiber, protein, and healthy fats is filling, satisfying, and provides lots of nutrition to start your day.

Avocados are a great source of potassium, fiber, heart-healthy monounsaturated fat,​ and folate, while eggs provide protein and micronutrients like choline, B vitamins, and vitamin D. A sprinkle of green onions and freshly cracked pepper top it all off.

Ingredients

  • 1 slice whole grain sourdough bread
  • ½ small avocado
  • 1 large egg
  • 1 tablespoon milk
  • olive oil spray
  • 1 tablespoon green onions, chopped
  • freshly cracked black pepper

Preparation

  1. Toast sourdough bread in the toaster or in a small skillet over medium heat.

  2. Smash avocado with a fork. Spread over toast.

  3. Whisk together egg and milk. Spray oil in a small nonstick skillet and heat over low heat. Pour eggs into the pan, and cook, stirring with a spatula until set.

  4. Place eggs with avocado and sprinkle with green onion and pepper.

Variations and Substitutions

  • Use gluten-free bread if necessary.
  • Choose a different egg preparation. Top toast with a fried or poached egg instead of scrambled if you prefer.​
  • Add fresh herbs. Top the eggs with dill, chives, parsley, or basil.

Tip

  • Serve with fresh fruit for an easy breakfast. Sliced strawberries, berries, or apples make a great choice.

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1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Fulgoni VL, Dreher M, Davenport AJ. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: Results from the National Health and Nutrition Examination Survey (Nhanes) 2001–2008. Nutrition Journal. 2013;12(1):1. doi:10.1186/1475-2891-12-1

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