High Protein Avocado Toast with Eggs
Elevate your breakfast game with this High Protein Avocado Toast with Eggs—a vibrant, nutritious recipe that’s as satisfying as it is delicious. Featuring creamy mashed avocado seasoned with fresh lemon juice, a hint of salt, and black pepper, layered on hearty whole-grain toast, this dish is packed with healthy fats and fiber. It’s topped with nutrient-rich baby spinach, juicy cherry tomatoes, and perfectly cooked eggs, bringing an extra boost of protein to fuel your day. A drizzle of olive oil enhances the flavor, while optional red pepper flakes add a subtle kick of spice. Quick and easy to prepare in just 20 minutes, this wholesome recipe offers a balance of flavors and textures that’s perfect for breakfast, brunch, or an energizing post-workout meal.
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Recipe Information
Ingredients
- 2 slices whole grain bread
- 1 medium ripe avocado
- 2 large eggs
- 2 teaspoons olive oil
- 1 teaspoon fresh lemon juice
- 4 pieces cherry tomatoes
- 1 cup baby spinach
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.125 teaspoon red pepper flakes (optional)
Instructions
Start by cutting the avocado in half, removing the pit, and scooping the flesh into a bowl. Add the lemon juice, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper. Use a fork to mash the avocado until it's smooth with some small chunks remaining.
Wash the cherry tomatoes and cut them into halves. Set them aside.
Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat. Once hot, add the baby spinach and cook for about 2 minutes until wilted. Remove from the skillet and set aside.
In the same skillet, heat the remaining teaspoon of olive oil over medium heat. Crack open the eggs into the skillet. Cook the eggs to your desired doneness, whether sunny side up, over easy, or scrambled. Season with the remaining salt and pepper.
While the eggs are cooking, toast the slices of whole grain bread to your preferred crispness.
Spread the mashed avocado evenly onto the toasted bread slices.
Top the avocado layer with the wilted spinach and cherry tomato halves.
Place the cooked egg on top of each toast. Sprinkle with red pepper flakes if using.
Serve immediately and enjoy your high-protein avocado toast!
Nutrition Facts
Calories |
817 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.8 g | 81% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 3.8 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1592 mg | 69% | |
| Total Carbohydrate | 45.9 g | 17% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 6.2 g | ||
| Protein | 24.6 g | 49% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 177 mg | 14% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1181 mg | 25% | |
*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.
