Whole-grain toast with poached egg and avocado
The balanced brunch in one move: whole-grain bread, mashed avocado and a runny poached egg — slow carbs, good fats and protein on a single slice.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle2 slices whole-grain bread
- check_circle1/2 avocado
- check_circle1 egg
- check_circle1 teaspoon lemon juice
- check_circleA handful of arugula
- check_circleSalt, pepper, chili flakes
Method
- 1Toast the slices of whole-grain bread.
- 2Mash the avocado with lemon juice, salt and pepper.
- 3Poach the egg for 3 minutes in gently simmering vinegared water.
- 4Spread the avocado, add the arugula and top with the poached egg.
- 5Sprinkle with chili flakes and serve at once.
The balanced brunch in one move
Whole-grain bread, mashed avocado and a runny poached egg: this toast brings slow carbs, good fats and protein onto a single slice. 15 g of protein, 35 g of carbs and 11 g of fibre for 378 kcal. It is the ultimate balanced breakfast or brunch, both indulgent and nutritious, ready in twelve minutes.
Balanced, but worth boosting in protein
With 15 g of protein, this toast is a bit light on protein for a lifter. Add a second egg, a few slices of smoked salmon, or serve it with quark to reach 25-30 g. The whole-grain bread and avocado already cover carbs, fibre and good fats.
Nailing the poached egg
The poached egg intimidates, but two tips are enough: gently simmering (not boiling) lightly vinegared water, and a very fresh egg whose white holds together better. Crack it into a ramekin, slide it into the water, and count 3 minutes for a runny yolk. Mash the avocado with lemon meanwhile and toast the bread.
Varying the toast toppings
Avocado-egg toast is a base that invites creativity. For more protein and a briny touch, add smoked salmon or trout roe; for character, crumbled feta, roasted cherry tomatoes, a few radishes or a pinch of chili. A squeeze of lemon and seeds (sesame, pumpkin, sunflower) add crunch and good nutrients.
You can also play with the bread: whole-grain for fibre, sourdough for flavour, multigrain for density. The idea stays the same — a slow-carb base, a good fat, a protein — but each variation gives a different toast. Enough to turn a Sunday brunch into a little ritual you never tire of reinventing.
What to pair it with
To vary savoury egg-based breakfasts, these recipes extend the idea.
Key takeaways
- 15 g protein, 11 g fibre, good fats: the textbook balanced brunch.
- Add an egg, smoked salmon or quark for more protein.
- Poached egg: gently simmering vinegared water, fresh egg, 3 min for a runny yolk.
- Whole-grain bread + avocado = slow carbs, fibre and good fats on one slice.
Frequently asked questions
Is avocado toast too calorie-dense in the morning?
No: avocado is calorie-dense but rich in good fats and filling. Half an avocado on whole-grain bread stays a reasonable breakfast (~378 kcal here). Portion it to your goal and the rest of your day.
How do you poach an egg without messing it up?
Use a very fresh egg, gently simmering (not boiling) water, a splash of vinegar, and crack the egg into a ramekin before sliding it in gently. Some create a light whirlpool in the water to gather the white. 3 minutes is enough.
Can you swap the poached egg for a fried egg?
Of course: fried, soft-boiled or scrambled, the egg stays an excellent protein. A fried egg needs a little fat (to portion), soft-boiled or poached needs none. Choose to taste and macros.
Track your nutrition and progress
Log your workouts, your weight and your records — free, on mobile and desktop.