Heart-Healthy Avocado Toast with Eggs
Elevate your breakfast routine with this irresistibly nutritious Heart-Healthy Avocado Toast with Eggs, a perfect blend of simplicity and flavor. Featuring creamy mashed avocado seasoned with vibrant lemon juice and a hint of salt, this recipe layers your favorite whole-grain bread with sunny-side-up eggs for a protein-packed start to your day. A drizzle of extra-virgin olive oil enhances the heart-healthy benefits, while black pepper, red pepper flakes, and fresh parsley add a gourmet touch. Ready in just 20 minutes, this quick and easy recipe is ideal for busy mornings or a wholesome brunch. Plus, it's rich in healthy fats, fiber, and essential nutrients, making it as good for your taste buds as it is for your heart. Serve this delicious avocado toast warm and enjoy a balance of creamy, crispy, and savory flavors in every bite!
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Recipe Information
Ingredients
- 2 slices Whole-grain bread
- 1 medium Avocado
- 1 teaspoon Lemon juice
- 2 large Egg
- 1 teaspoon Extra-virgin olive oil
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes
- 1 tablespoon Chopped fresh parsley
Instructions
1. Toast the whole-grain bread slices in a toaster or under a broiler until golden brown and crisp.
2. Cut the avocado in half, remove the seed, and scoop the flesh into a small bowl. Add the lemon juice and a pinch of salt and mash with a fork until smooth but still chunky.
3. Heat the olive oil in a non-stick skillet over medium heat.
4. Crack the eggs into the skillet and cook for about 2-3 minutes for sunny side up or until the yolks reach your desired doneness.
5. Spread the mashed avocado evenly on each slice of toast.
6. Top each slice with the cooked egg, and season with the remaining salt, black pepper, and red pepper flakes.
7. Garnish with chopped fresh parsley for added freshness and serve immediately.
Nutrition Facts
Calories |
628 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.9 g | 58% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 439 mg | 146% | |
| Sodium | 1046 mg | 45% | |
| Total Carbohydrate | 44.1 g | 16% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 5.4 g | ||
| Protein | 21.9 g | 44% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 121 mg | 9% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1096 mg | 23% | |
*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.
