Avocado and egg toast is the perfect breakfast if you are in a hurry or you want a breakfast option that is high in protein and will keep you full longer. With only 5 ingredients and 5 minutes, this breakfast recipe is both easy and healthy!

Looking for more healthy breakfast options to keep you full all morning? Try my quinoa oatmeal, banana steel cut oats, cheesy scrambled eggs, sausage and egg McMuffin, or my Turkey Breakfast Sandwich.

Avocado and Egg Toast cut in half on a plate.

Why This Recipe Works

  • Avocado toast with egg is a healthy breakfast or snack that is packed with protein.
  • Not only does this breakfast taste super yummy, but you feel super good after eating it! It isn’t heavy or sugary — just good ol’ nutritious breakfast food right here.
  • Fast and easy. You can whip this breakfast up in no time at all!

Ingredients

Ingredients used to make Avocado and Egg Toast.
  • Bread: I like a sturdier bread, such as the one pictured above. This also makes it easier to smash the avocado right on the toast instead of in a bowl.
  • Avocado: See my tips below for picking avocados.
  • Egg: Use a large egg for this recipe. To reduce calories you can cook just the egg white and discard the egg yolk as it’s higher in calories. My preferred method of cooking eggs is sunny-side up.

Step-by-Step Instructions

  1. Toast the bread until golden brown (or until desired crispiness) in a toaster or on a nonstick skilled over medium heat.
Slice of toasted French bread on a tan plate.
  1. Scoop the avocado out of the avocado skin and place it on the toast. Using a fork, gently smash the avocado until it covers the entire slice of bread. 
A fork smashing fresh avocado on a slice of toasted bread.
Smashed avocado on toast.
  1. Cook the egg. I prefer my egg sunny-side up, but you can do scrambled, broken-hard, etc. Place a small skillet over medium-low heat. Add the olive oil to the skillet and wait 2 minutes for the oil to warm up.
  2. For a sunny-side up egg, crack the egg into the pan and then cover with a lid. Cook the egg uninterrupted for 2-3 minutes or until the whites are completely set but the yolk is still runny.
A sunny side up egg on a gray skillet.
  1. Slide the egg off of the skillet and onto the avocado covered toast. Season your avocado and egg toast with salt and pepper and enjoy warm!
A slice of bread with smashed avocado and a cooked egg on it.

Recipe Tips

You don’t have to use olive oil on your skillet when cooking the egg. You can use a tablespoon or so of butter, nonstick cooking spray, vegetable oil, ghee, whatever you’re comfortable with. 

Bread: Use a sturdier bread or a thicker slice of bread that is toasted. This will make it hold up better when you mash the avocados on it and it won’t get soggy.

Cooking the egg: If you don’t like a runny yolk, you can cook it the same way I instruct in the recipe card, but just cook it a minute or two longer. You can also break the yolk and make a broken-hard egg which cooks faster and makes the yolk cook more thoroughly, too. Feel free to scramble the eggs instead if you’d like. 

Spice up your avocado and egg toast by adding additional seasonings to your avocado or your egg while its cooking, such as cilantro, parsley, basil, crushed red pepper (for a spicier breakfast), garlic, etc.

To Reduce Calories:

  • weigh and measure the amount of avocado you use. 
  • use nonstick cooking spray rather than olive oil.
  • rather than cooking the full egg, you can just cook the egg whites. 

How to Select The Perfect Avocado

An avocado is ripe and ready to use when you can gently squeeze it and it gives in a bit. You don’t want it to be too mushy that it gives a ton when you barely squeeze it, and you don’t want it to feel hard. Another way to test is to remove the tiny stem cap at the top. If the cap takes a bit or effort to come off and is almost white underneath, it probably isn’t ripe enough. If it comes off easily and the color is a bit darker — and it passes the gentle squeeze test — it’s good to eat.

If you have a firm avocado, you can leave it at room temperature for a few days until it gets softer when you gently squeeze it. To ripen it more quickly, store it at room temperature in a brown paper bag. If you have a perfectly ripe avocado and you aren’t using it today, place the ripe avocado in the refrigerator to slow down the ripening process.

FAQs

Is avocado toast with egg healthy?

Yes! Especially with a fresh, whole grain bread! Avocado toast with egg is a protein-packed breakfast or snack. Also, thanks to the avocado, you’re getting healthy fats and carbs your body needs.

Are avocados good for you?

Yes they are! Avocados are a great source of healthy fats that your body needs. They are also a great source of vitamins and minerals. Avocados can also be filling, which can be helpful in reducing snacking.

Is it healthy to eat one avocado a day?

Since avocados are high in fat (although healthy fat), if you are trying to manage or lose weight, experts recommend limiting to 1/2 avocado a day if you are eating that consistently each day.

A slice of toasted bread with smashed avocado and egg on it.

Healthy Breakfast Recipes

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A slice of toasted bread with smashed avocado and egg on it.
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5 from 1 vote

Avocado and Egg Toast

Start your day off on the right foot with this easy avocado and egg toast. Simply toast your favorite bread and add smashed avocado and a fried egg to the top.
Prep Time: 2 minutes
Cook Time: 3 minutes
Total Time: 5 minutes
Servings: 1 serving

Ingredients
 

  • 1 slice bread - sourdough, sandwich bread, french bread, whatever you want!
  • 1/2 avocado - you can gauge this by using as little or as much avocado as you'd like
  • 1 large egg
  • 1 teaspoon olive oil
  • salt and pepper - to taste

Instructions
 

Toast Bread

  • Place the slice of bread in a toaster and toast until golden brown (or until desired crispiness). Can also toast the bread on a nonstick skillet over medium-low heat until desired color and crispiness is reached. 

Avocado

  • Once the bread is toasted scoop the avocado flesh from the avocado skin and place it on the toast. Using a fork, gently smash the avocado until it covers the entire surface of the bread. 

Cook the Egg

  • Cook the egg however you’d like. I prefer mine sunny-side up. Place a small skillet over medium-low heat. Add the olive oil to the skillet and wait 2 minutes or until the oil has warmed up and is slightly shimmering. Crack the egg into the pan and then cover with a lid. Cook the egg uninterrupted for 2-3 minutes or until the whites are completely set but the yolk is still runny. Slide the egg off of the skillet and onto the avocado covered toast. Season with salt and pepper and enjoy!

Notes

You don’t have to use olive oil on your skillet when cooking the egg. You can use a tablespoon or so of butter, nonstick cooking spray, vegetable oil, ghee, whatever you’re comfortable with. 
Cooking the egg: If you don’t like a runny yolk, you can cook it the same way I instruct in the recipe card, but just cook it a minute or two longer. You can also break the yolk and make a broken-hard egg which cooks faster and makes the yolk cook more thoroughly, too. Feel free to scramble the eggs instead if you’d like. 
To reduce calories:
  • weigh and measure the amount of avocado you use. 
  • use nonstick cooking spray rather than olive oil.
  • rather than cooking the full egg, you can just cook the egg whites. 
Avocados: An avocado is ripe and ready to use when you can gently squeeze it and it gives in a bit. You don’t want it to be too mushy that it gives a ton when you barely squeeze it, and you don’t want it to feel hard. Another way to test is to remove the tiny stem cap at the top. If the cap takes a bit or effort to come off and is almost white underneath, it probably isn’t ripe enough. If it comes off easily and the color is a bit darker — and it passes the gentle squeeze test — it’s good to eat.
If you have a firm avocado, you can leave it at room temperature for a few days until it gets softer when you gently squeeze it. To ripen it more quickly, store it at room temperature in a brown paper bag. If you have a perfectly ripe avocado and you aren’t using it today, place the ripe avocado in the refrigerator to slow down the ripening process.
Spice up your avocado and egg toast by adding additional seasonings to your avocado or your egg while its cooking, such as cilantro, parsley, basil, crushed red pepper (for a spicier breakfast), garlic, etc.
Nutritional information is an estimate, as it will vary depending on the bread, amount of avocado, and size of egg used. 

Nutrition

Calories: 343kcal (17%)Carbohydrates: 23g (8%)Protein: 11g (22%)Fat: 24g (37%)Saturated Fat: 4g (20%)Trans Fat: 1gCholesterol: 186mg (62%)Sodium: 223mg (9%)Potassium: 607mg (17%)Fiber: 8g (32%)Sugar: 3g (3%)Vitamin A: 417IU (8%)Vitamin C: 10mg (12%)Calcium: 79mg (8%)Iron: 2mg (11%)
author: Whitney Wright
Course: Breakfast
Cuisine: American
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