Heart-Healthy Toast with Fried Egg
Start your day on a deliciously nutritious note with this Heart-Healthy Toast with Fried Egg recipe, a perfect combination of wholesome ingredients and vibrant flavors. Featuring whole-grain bread for fiber-rich crunch, creamy mashed avocado infused with lemon juice and spices, and tender baby spinach for a boost of vitamins, this toast is topped with a perfectly fried egg for added protein. A drizzle of olive oil enhances heart-friendly fats, while optional crushed red pepper flakes lend a subtle kick. Ready in just 10 minutes, this quick and easy recipe is ideal for busy mornings or light lunches. Packed with antioxidants and healthy fats, this toast delivers satisfying nourishment in every bite—because eating well never tasted so good!
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Recipe Information
Ingredients
- 1 slice Whole-grain bread
- 1 large Egg
- 1 teaspoon Olive oil
- 0.25 medium Avocado
- 0.5 cup Baby spinach
- 0.5 teaspoon Lemon juice
- 0.125 teaspoon Salt (preferably Himalayan or sea salt)
- 0.125 teaspoon Black pepper
- 1 pinch Crushed red pepper flakes (optional)
Instructions
Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil to coat the surface.
Crack the egg into the pan and cook for about 3-4 minutes, or until the white is set and the yolk reaches your desired level of doneness (for heart health, avoid overcooking to preserve nutrients).
Meanwhile, toast the slice of whole-grain bread until golden brown.
Mash the avocado in a small bowl and mix in 0.5 teaspoons of lemon juice, a pinch of salt, and a pinch of black pepper.
Spread the mashed avocado evenly on the toasted bread.
Optional: Lightly sauté the baby spinach in the same skillet for 1-2 minutes just until wilted, or leave raw for extra crunch.
Place the baby spinach (sautéed or raw) on top of the avocado spread.
Carefully place the fried egg on top of the spinach layer.
Sprinkle additional black pepper, a pinch of crushed red pepper flakes (if desired), and a final pinch of salt over the egg.
Serve immediately and enjoy your heart-healthy toast with fried egg!
Nutrition Facts
Calories |
364 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.7 g | 37% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 220 mg | 73% | |
| Sodium | 510 mg | 22% | |
| Total Carbohydrate | 19.5 g | 7% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 2.4 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 60 mg | 5% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 329 mg | 7% | |
*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.
