Heart-Healthy Cheesy Egg Toast
Start your day on a heart-healthy note with this vibrant Cheesy Egg Toast, a nutrient-packed breakfast that doesn't compromise on flavor. Featuring golden slices of whole grain bread topped with creamy mashed avocado brightened with a hint of lemon juice, this recipe is layered with sautéed baby spinach, a perfectly cooked egg, and a sprinkle of tangy, low-fat feta cheese. Seasoned with salt, black pepper, and zesty red chili flakes, every bite offers a balance of indulgence and health. The use of extra-virgin olive oil enhances its wholesome appeal, while the quick prep and cook time make it ideal for busy mornings. Perfect for health-conscious eaters, this breakfast option is brimming with protein, fiber, and heart-healthy fats to fuel your day with goodness and flavor.
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Recipe Information
Ingredients
- 2 slices Whole grain bread
- 0.5 Avocado
- 1 teaspoon Lemon juice
- 2 tablespoons, crumbled Low-fat feta cheese
- 1 Large egg
- 1 teaspoon Extra-virgin olive oil
- 1 handful Baby spinach
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Red chili flakes
Instructions
Toast the two slices of whole grain bread in a toaster until they are golden brown.
While the bread is toasting, scoop the flesh of half an avocado into a small bowl, and mash it with a fork.
Add 1 teaspoon of lemon juice to the mashed avocado and mix until combined.
In a small non-stick skillet over medium heat, add 1 teaspoon of extra-virgin olive oil.
Add a handful of baby spinach to the skillet and sauté until wilted, about 2 minutes.
Push the spinach to one side and crack the large egg into the other side of the pan. Cook to your preference (sunny-side up or over easy), about 3 minutes.
Spread the mashed avocado mixture evenly over the toasted bread slices.
Sprinkle 2 tablespoons of crumbled low-fat feta cheese over the avocado mixture.
Top the cheesy avocado toast with the sautéed spinach and the cooked egg.
Season with 0.25 teaspoon of salt, 0.25 teaspoon of black pepper, and 0.25 teaspoon of red chili flakes to taste.
Serve immediately for a warm and flavorful heart-healthy breakfast.
Nutrition Facts
Calories |
459 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.6 g | 33% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 202 mg | 67% | |
| Sodium | 1310 mg | 57% | |
| Total Carbohydrate | 36.6 g | 13% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 6.0 g | ||
| Protein | 23.2 g | 46% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 282 mg | 22% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 611 mg | 13% | |
*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.
