Dairy-Free Poached Eggs on Toast
Elevate your breakfast game with this fresh and flavorful Dairy-Free Poached Eggs on Toast recipe! Perfect for a wholesome morning meal or weekend brunch, this recipe combines the creamy satisfaction of mashed avocado with perfectly poached eggs to deliver a nutritious, dairy-free option. Whole grain toast forms the hearty base, while vibrant cherry tomatoes and a sprinkle of fresh parsley add color and zest. With just 10 minutes of prep and cook time, this quick yet elegant dish is drizzled with a touch of extra virgin olive oil to bring everything together. Whether you're catering to dietary preferences or simply seeking a healthier twist on a classic, this recipe is bound to become your go-to for a balanced, protein-packed start to the day.
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Recipe Information
Ingredients
- 4 pieces large eggs
- 2 tablespoons white vinegar
- 4 slices whole grain bread
- 1 tablespoon extra virgin olive oil
- 1 large avocado
- 1 teaspoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 8 pieces cherry tomatoes
- 2 tablespoons fresh parsley
Instructions
Fill a medium-sized saucepan with water and add the white vinegar. Bring the water to a gentle simmer over medium heat.
Crack each egg into a small bowl or ramekin. This helps to gently slide the egg into the water.
Create a gentle whirlpool in the simmering water by stirring with a spoon. Carefully slide the first egg into the center of the whirlpool. Repeat with the second egg, making sure they have enough space to cook without touching.
Cook the eggs for about 3-4 minutes for a runny yolk or 5 minutes for a firmer yolk.
While the eggs are poaching, place the slices of whole grain bread in a toaster and toast until golden brown.
Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl. Add lemon juice, salt, and black pepper, and mash until smooth.
Halve the cherry tomatoes and finely chop the fresh parsley.
Spread a layer of mashed avocado across each slice of toasted bread.
Using a slotted spoon, gently remove the poached eggs from the water, allowing them to drain, then place one poached egg on top of each slice of toast.
Top with halved cherry tomatoes and sprinkle with chopped parsley.
Drizzle a little extra virgin olive oil over the top before serving.
Nutrition Facts
Calories |
1082 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.0 g | 88% | |
| Saturated Fat | 13.4 g | 67% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 1957 mg | 85% | |
| Total Carbohydrate | 80.8 g | 29% | |
| Dietary Fiber | 24.5 g | 88% | |
| Total Sugars | 13.0 g | ||
| Protein | 46.0 g | 92% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 294 mg | 23% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1949 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
