Egg and Avocado Toast on Whole Grain Bread

A high-protein, fiber-rich breakfast toast topped with creamy avocado and perfectly cooked eggs for steady morning energy and heart-healthy fats.

Ingredients

• 2 large eggs
• 2 slices whole grain bread
• 1 ripe avocado
• 1 tsp extra-virgin olive oil (or other neutral oil)
• 1 tsp lemon or lime juice (optional but recommended)
• 1/4 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper, plus more to taste
• 1/4 tsp chili flakes (optional)

Method

• 1

  Step 1: Toast the bread

  Toast the whole grain bread until deeply golden and crisp at the edges (this helps it hold up under the avocado). Set on two plates.

• 2

  Step 2: Mash the avocado

  Halve the avocado, remove the pit, and scoop the flesh into a bowl. Add lemon/lime juice (if using), salt, and pepper. Mash with a fork until mostly smooth but still a little chunky for texture.

• 3

  Step 3: Cook the eggs (your choice: fried or soft-scrambled)

  **Cook the eggs (your choice: fried or soft-scrambled)**

• 4

  Step 4: Assemble

  Spread the avocado mash evenly over the toast. Top each slice with one egg (or divide scrambled eggs between toasts). Finish with black pepper and chili flakes if you like. Serve immediately while hot and crisp.

Tips

• **Health boost:** Whole grain bread adds fiber for steadier energy, while eggs provide high-quality protein and avocado delivers heart-healthy monounsaturated fats.
• **No lemon/lime?** Skip it—just add a pinch more salt and pepper. (Acid brightens flavor but isn’t essential.)
• **Prefer less fat?** Use a good nonstick pan and reduce oil to 1/2 tsp, or dry-toast the bread extra crisp to compensate.
• **Make-ahead:** Mash avocado just before eating to avoid browning; if needed, press plastic wrap directly onto the surface and refrigerate up to 1 day.
• **Serve with:** A piece of fruit or a simple side of sliced tomatoes/cucumber (if you have them) for extra volume and micronutrients.

Nutrition (per serving, estimate)