Heart-Healthy Avocado Toast with Poached Eggs
Elevate your breakfast game with this heart-healthy avocado toast with poached eggs—a wholesome and delicious way to start your day! Featuring creamy mashed avocado seasoned with zesty lemon juice, a hint of salt, and black pepper, this recipe is layered onto golden, whole-grain toast, ensuring fiber-rich goodness in every bite. Perfectly poached eggs add a protein-packed touch, while a dash of red pepper flakes and a drizzle of extra virgin olive oil bring a bold burst of flavor. Garnish with fresh cilantro or parsley for a fragrant finish and serve up a meal that's as nutritious as it is satisfying. Quick and easy to prepare in just 20 minutes, this dish is ideal for busy mornings while supporting heart health. Keywords: heart-healthy breakfast, avocado toast, poached eggs, whole-grain toast, quick healthy meals.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 whole-grain bread slices
- 1 ripe avocado
- 2 large eggs
- 1 teaspoon lemon juice
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 1 teaspoon extra virgin olive oil
- 1 tablespoon fresh cilantro or parsley (optional)
Instructions
Fill a medium-sized saucepan with water and bring it to a gentle simmer over medium heat.
While waiting for the water to simmer, cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Add lemon juice, a pinch of salt, and black pepper. Mash with a fork until creamy but slightly chunky.
Toast the whole-grain bread slices in a toaster or on a skillet until golden brown.
Once the water reaches a gentle simmer, reduce the heat to low. Crack one egg into a small cup or ramekin. Carefully create a gentle whirlpool in the simmering water with a spoon and slowly slide the egg into the center. Cook the egg for about 3-4 minutes for a runny yolk or 5 minutes for a slightly firmer yolk. Remove the egg with a slotted spoon and drain on a paper towel. Repeat with the second egg.
Spread the mashed avocado evenly over each toasted bread slice.
Place one poached egg on top of each avocado toast.
Drizzle each toast with a little extra virgin olive oil and sprinkle with a pinch of red pepper flakes, adding an optional garnish of chopped fresh cilantro or parsley.
Serve immediately and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
643 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.2 g | 62% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1000 mg | 43% | |
| Total Carbohydrate | 39.9 g | 15% | |
| Dietary Fiber | 14.3 g | 51% | |
| Total Sugars | 3.6 g | ||
| Protein | 22.2 g | 44% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 139 mg | 11% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1030 mg | 22% | |
*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.
