Avocado Toast

Keywords: vegetarian, healthy, egg, breakfast, customizable, avocado, quick

Serves: 1

Prep Time: 5 minutes

Total Time: 5 minutes

Equipment: small bowl, fork, toaster oven or toaster, small frying pan, knife


  • 1 slice whole grain bread
  • 1 oz mashed, 1/4 small haas avocado
  • cooking spray
  • 1 large egg
  • kosher salt and black pepper to taste


For the bread:

  1. Toast the bread to your liking.

For the avocado:

  1. Cut the avocado in half lengthwise (around the seed).
  2. Scoop out 1 oz (about 1/4th of the avocado).
  3. Mash the avocado in a small bowl with a fork and set aside.

For the egg:

  1. Heat a small pan over low heat and spray with oil.
  2. Crack the egg onto the skillet.
  3. Cover and cook until the egg white turns opaque and the yolk is to your liking.

To combine:

  1. Spread the mashed avocado onto the toasted bread.
  2. Transfer the egg from the pan onto the spread avocado.
  3. Add salt and pepper or any additional toppings.


  • Avocado toast is very customizable, and there are many ways to change up the flavor profile:
    • Seasoning: salt, pepper, chili flakes, furikake, sesame seeds, lemon juice
    • Toppings: red onion, light sour cream, hummus, tzatziki sauce, arugula, spinach, tomatoes, cucumber


  • This recipe should be eaten immediately for the best taste experience. 

Nutrition Notes:

  • Avocados are super nutritious and delicious. They are high in antioxidants, monounsaturated fats, Vitamin C, Vitamin E, and potassium! 

Savings Tip:

  • Avocados can be pricey, but sometimes buying them in bulk can help save a few dollars.

Nutrition Facts:

Serving Size1
Energy (kcal)186
Fat (g)10
Saturated (g)2
Cholesterol (mg)187
Sodium (mg)654
Carbs (g)14
Sugars (g)1
Added Sugars (g)1
Fiber (g)4
Protein (g)11
Vitamin D (IU)44
Calcium (mg)80
Iron (mg)2
Potassium (mg)211