Healthy Avocado Egg Toast

A budget-friendly, protein-packed breakfast toast with creamy avocado and perfectly cooked eggs—loaded with fiber and heart-healthy fats to keep you full all morning.

Ingredients

• 1 ripe avocado
• 2 eggs
• 1 slice whole wheat bread (or any bread you have)
• 1/2 teaspoon olive oil (or any neutral oil)
• 1/4 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder (pantry staple, optional)
• Pinch red pepper flakes (pantry staple, optional)

Method

• 1

  Step 1: Toast the bread

  Toast 1 slice of bread until deeply golden and crisp so it can stand up to the avocado without getting soggy.

• 2

  Step 2: Cook the eggs

  Heat a nonstick skillet over medium heat. Add 1/2 teaspoon oil. Crack in 2 eggs, season with a pinch of salt and pepper, and cook until the whites are set and edges are lightly golden, 3–4 minutes.

• 3

  Step 3: Mash the avocado

  Halve and pit the avocado. Scoop the flesh into a bowl and mash with a fork until mostly smooth (leave a few chunks for texture). Season with 1/4 teaspoon salt, pepper, and garlic powder if using.

• 4

  Step 4: Assemble

  Spread the mashed avocado thickly over the toast. Top with the eggs. Finish with black pepper and red pepper flakes if you like.

Tips

• **Budget protein boost:** Add an extra egg if you need more protein and calories (still inexpensive).
• **No whole wheat bread?** Any bread works; toast it well for best texture.
• **Meal prep note:** Avocado browns quickly—mash right before eating. If you must prep ahead, press plastic wrap directly onto the surface and refrigerate.
• **Serve with:** A big glass of water or coffee/tea, plus any fruit you have on hand for extra fiber and micronutrients.

Nutrition (per serving, estimate)