Mediterranean Diet Avocado Toast with Egg and Tomatoes
Elevate your breakfast or brunch with this Mediterranean Diet Avocado Toast with Egg and Tomatoes, a colorful and nutritious recipe brimming with heart-healthy ingredients. This dish features creamy mashed avocado seasoned with zesty lemon juice, perfectly nestled on crispy whole grain toast. Topped with a beautifully poached egg, juicy cherry tomatoes, a drizzle of olive oil, and fragrant fresh basil, each bite is a harmonious balance of vibrant flavors and wholesome textures. In just 20 minutes, you can enjoy this protein-packed, fiber-rich meal that’s as satisfying as it is beautiful. Perfect for those seeking Mediterranean-inspired flair and a healthy way to fuel their day!
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Recipe Information
Ingredients
- 2 slices Whole grain bread
- 1 medium Avocado
- 2 units Large egg
- 10 units Cherry tomatoes
- 2 teaspoons Olive oil
- 1 teaspoon Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 4 leaves Fresh basil leaves
Instructions
Start by toasting the whole grain bread slices in a toaster or oven until they are golden brown and crispy. This should take about 3-5 minutes depending on your toaster setting.
While the bread is toasting, bring a medium pot of water to a gentle simmer over medium-low heat. Crack each egg into a separate small bowl.
Carefully slide each egg into the simmering water and poach for about 3-4 minutes until the whites are set but the yolks are still runny. Use a slotted spoon to remove the eggs and set them on a paper towel to drain.
Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Add the lemon juice, and half of the salt and pepper. Mash the mixture with a fork until smooth but chunky.
Halve the cherry tomatoes and chop the basil leaves finely.
Drizzle 1 teaspoon of olive oil over each slice of toasted bread. Spread the mashed avocado evenly onto each slice of toast.
Top each avocado toast with a poached egg. Scatter the halved cherry tomatoes on top, and sprinkle with the remaining salt and pepper.
Garnish with chopped fresh basil leaves for an extra burst of flavor. Serve immediately and enjoy this nutritious Mediterranean delight!
Nutrition Facts
Calories |
761 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.8 g | 74% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 6.5 g | ||
| Cholesterol | 186 mg | 62% | |
| Sodium | 1507 mg | 66% | |
| Total Carbohydrate | 47.2 g | 17% | |
| Dietary Fiber | 16.9 g | 60% | |
| Total Sugars | 9.9 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 136 mg | 10% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1362 mg | 29% | |
*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.
