Avocado toast with a poached egg

Avocado toast, the brunch star, in a balanced version: wholemeal bread, mashed avocado and a poached egg for a protein boost. Simple, filling and photogenic, it is a savoury breakfast or light lunch that combines good fats, protein and complex carbohydrate.

Prep time: 10 min  |  Cooking time: 5 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 292 kcal · 10 g protein · 19 g carbohydrate · 21 g fat

Ingredients

• 2 slices of wholemeal bread
• 1 avocado
• 2 eggs
• 1/2 lemon
• chilli, salt, pepper

Method

1. Toast the slices of wholemeal bread.
2. Mash the avocado with a fork, with the lemon juice, salt and pepper.
3. Poach the eggs for 3 minutes in barely simmering water with a splash of vinegar.
4. Spread the avocado on the bread, top with the poached egg and add a pinch of chilli.

Nutritional benefits

This avocado toast is a savoury breakfast that is far more filling than a sweet slice of toast: wholemeal bread provides complex carbohydrate and fibre, avocado provides heart-friendly monounsaturated fats and vitamin E, and the poached egg provides complete protein for fullness. This combination of fibre, good fats and protein prevents mid-morning cravings. A balanced, nutrient-rich meal that makes a change from the usual carbohydrate-heavy breakfast.

Variations and substitutions

• With seeds (pumpkin, sesame, flax) for crunch.
• With smoked salmon or feta to vary the protein.
• Vegan: replace the egg with mashed chickpeas or tofu.
• Gluten-free: buckwheat bread or a rice cake.

Storage and making ahead

This toast is best eaten as soon as it is made. You can prepare the mashed avocado a little ahead with lemon (which slows oxidation) and poach the eggs at the last moment.

💡 Good to know

For a successful poached egg, use a very fresh egg, create a whirlpool in the simmering water and slide the egg in: the white neatly wraps around the runny yolk.

Read also

Discover more healthy & balanced recipes · protein recipes · vegetarian recipes.

The foods in this recipe: wholemeal bread · avocado · eggs · lemon · chilli.

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