Egg & Avocado Toast Recipe That’s Filling & Healthy

/ 12.12.16 / Medically Reviewed
Updated

In case you haven’t noticed, avocado toast is incredibly trendy right now – and for good reason! Avocados are a delicious fatty fruit (yes, they are a type of fruit) that’s high in fiber, potassium, and monounsaturated fatty acids. It’s also rich in vitamins, minerals and antioxidants. Spreading some buttery avocado on sprouted grain toast (we recommend Ezekiel bread) with a sprinkle of sea salt is a great way to start the day.

But if you want to add a boost of protein to this tasty breakfast, eggs are the perfect way to go. Eggs are a great source of complete protein, which means it contains all of the essential amino acids your body needs to build and repair lean muscle tissue. Pasture-raised eggs, in particular, are also a great way to get a dose of anti-inflammatory omega-3s.

This breakfast is quick to make, and delicious to eat. I personally prefer fried eggs with crispy egg whites and a runny yolk. That way, when you cut into the eggs, the savory yolk spreads across the avocado and toast like butter, soaking into the bread.

Recipe Ingredients & Instructions

egg-avocado-toast-recipe

Servings per recipe: 1 hearty breakfast, or 2 snack-sized meals

Ingredients: Instructions:
½ tbsp Olive Oil 1. Heat the oil over medium-high heat, while you toast the bread in a toaster.

2. When the oil is hot, fry the eggs in the pan until the edges begin to crisp. Sprinkle with salt & pepper. Carefully flip, and continue cooking for another 15-20 seconds.

3. Spread the avocado on each slice of toast, and lightly salt. Top each slice with one egg, and add a pinch of sprouts to each sandwich.

2 Large Eggs (pasture-raised)
½ Avocado
2 slices 7-Grain Ezekiel Bread
Pinch of Sunflower Sprouts
To Taste: Salt & Pepper
Nutrition Info: 498 calories 41g carbs 21g protein 32g fat

3 Ways To Keep Egg & Avocado Toast Interesting

egg-avocado-toast

While I prefer my eggs fried, and am more than happy with a pinch of salt and pepper, there are many ways you can keep this recipe interesting. Here are a few ideas to get you started:

Scrambled, Poached, or Hard-Boiled.

Eggs are one of the best ways to get protein first thing in the morning. While I like my eggs fried, feel free to prepare the eggs in your favorite style – scrambled, hard-boiled, poached, etc. You could even make a 2-egg omelette, adding some spinach, mushrooms, and bell peppers to this eggy mix.

Turn Up The Heat.

If you want some extra spice, add a pinch of red pepper flakes or a dash of hot sauce on top of the mashed avocado and eggs. Hot peppers contain a phytochemical called capsaicin, which is responsible for the spiciness. Capsaicin is a powerful anti-inflammatory, boosts metabolism, and boosts your health and resistance to disease.1 While more heat means more capsaicin, milder peppers with less heat still offer health and metabolic benefits.2

Wrap It Up For A Breakfast On-The-Go.

For an on-the-go version, turn this avocado toast into a breakfast burrito by using a whole grain tortilla instead of bread. My favorite brand is the Ezekiel 4:9 Sprouted Grain Tortilla.

Have you tried egg & avocado toast before? How do you like to prepare yours?

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5 Comments

  1. profile avatar
    Mary Urban Dec 16, 2016 - 11:09 #

    Egg & Avocado Toast! Can’t wait to try this. ALSO –so happy to find the Mayo-free Tuna salad. Two recipes that will definitely keep me moving forward
    with good healthy choices. You guys always have the best INFO!! And thanks to Mr. Perry for his dedication to bring this all to us. We’ve emailed before and I’ve said that I am 65 and have just gone back to work part time, so I value “healthy”.

    1. profile avatar
      Kristin Dec 16, 2016 - 12:12 #

      So glad you found the recipes helpful! We’re definitely dedicated to sharing useful (& healthy) information and recipes. If you try out the Egg & Avo Toast, or the Mayo-Free Tuna Salad, we’d love to hear what you think.
      -Kristin, BuiltLean Coach & Managing Editor

  2. profile avatar
    brooklyn Dec 16, 2016 - 14:15 #

    Thanks for this Kristin.

    Question: Why do you recommend Ezekiel bread? I eat bakery-fresh multi-grain. I have about 1-2 slices 3 to 4 meals a week. Any insight as to why I should consider switching bread type and perhaps reducing (or not) bread intake? Thanks as always!

    1. profile avatar
      Kristin Dec 16, 2016 - 17:47 #

      Hi Brooklyn! The primary reason that I recommend Ezekiel bread in this recipe is because it’s a healthy store-bought brand made with sprouted grains that can be found in most grocery stores. It’s a pretty recognizable brand that uses good, healthy, and recognizable ingredients. But I think that fresh bakery-made bread is a great option too, especially since fresh bread is usually made with simple ingredients. And, better yet, fresh bread is delicious!

      As for whether (or not) you should eat bread, and how much you should eat – it really comes down to how your body responds to it. Bread has become a villainized food in the nutrition world, especially with the popularization of the paleo diet and other low carb approaches. But I think the negative attitude regarding bread isn’t entirely deserved, and that different people respond to eating bread in different ways because of their genetics and gut bacteria.

      There are some people who will experience an improvement in their energy, weight, and body fat percentage by cutting out bread, while others will experience the inverse, or no change at all. There are actually several studies that have found a correlation between increased abdominal fat and lower whole grain consumption. If you’re interested, you can check out studies that discuss the benefits of eating whole grains here, here, and here.

      Additionally, there are several populations & dietary approaches – such as the Mediterranean diet, and the Nordic diet – that eat some whole grain bread almost daily, and these diets are recognized as being incredibly beneficial towards health and long-term weight loss. There are several Blue Zone populations (a Blue Zone is an area with the highest concentration of people who live to be over 100 years of age) that include bread as a staple part of their diet, in particular Ikaria in Greece, Sardinia in Italy, and Loma Linda in California.

      To tie everything together, I think that having 1-2 slices of bread 3-4x per week is absolutely fine. If you were experiencing negative symptoms from eating it, then I’d recommend that you try cutting it out for a few weeks to see if it leads to any improvements. But if you eat whole grain bread and you feel good, then keep it going! I hope that answer wasn’t too long, and that it answered your questions. If I left anything out, or if you’re wondering about anything else, definitely feel free to ask.

      -Kristin, BuiltLean Coach & Managing Editor

  3. profile avatar
    Brooklyn Dec 16, 2016 - 18:17 #

    Thank you Kristin! I love and appreciate your detail!

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