Low Sodium Avocado Toast with Boiled Egg
Elevate your breakfast or snack with this Low Sodium Avocado Toast with Boiled Egg recipe—a heart-healthy, flavor-packed twist on a classic favorite. Featuring creamy mashed avocado seasoned with zesty lemon juice and a hint of black pepper, this recipe keeps things light on salt without sacrificing taste. Topped with perfectly boiled eggs for a protein boost, a sprinkle of red pepper flakes for a touch of heat, and fresh chives or green onions for a pop of color and flavor, all served on hearty whole-grain toast, this dish is as nutritious as it is delicious. Ready in just 20 minutes, it’s the perfect option for a quick and satisfying meal that’s rich in healthy fats and protein while staying low in sodium.
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Recipe Information
Ingredients
- 2 slices Whole-grain bread
- 1 medium Avocado
- 2 large Eggs
- 1 teaspoon Lemon juice
- 0.25 teaspoon Ground black pepper
- 0.125 teaspoon Red pepper flakes
- 1 tablespoon Chives or green onions
Instructions
Fill a small pot with water and bring it to a boil over medium heat.
Using a spoon, gently place the eggs into the boiling water. Let them boil for about 9 minutes for hard-boiled eggs.
Once done, remove the eggs from the pot and place them in a bowl of ice water to cool quickly.
As the eggs cool, toast the slices of whole-grain bread in a toaster until golden brown.
Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl.
Add the lemon juice to the avocado and mash with a fork until you reach your preferred consistency.
Stir in the ground black pepper and set aside.
Peel the cooled eggs and slice them into rounds or quarters.
Spread the avocado mixture evenly on the toasted bread slices.
Place the sliced eggs on top of each avocado toast.
Sprinkle a pinch of red pepper flakes and add chopped chives or green onions for added flavor.
Serve immediately and enjoy your nutritious, low-sodium breakfast or snack!
Nutrition Facts
Calories |
531 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.2 g | 44% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 374 mg | 16% | |
| Total Carbohydrate | 43.1 g | 16% | |
| Dietary Fiber | 14.3 g | 51% | |
| Total Sugars | 5.4 g | ||
| Protein | 21.0 g | 42% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 105 mg | 8% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1005 mg | 21% | |
*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.
