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
Ingredients:
- 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
Directions:
For the bread:
- Toast the bread to your liking.
For the avocado:
- Cut the avocado in half lengthwise (around the seed).
- Scoop out 1 oz (about 1/4th of the avocado).
- Mash the avocado in a small bowl with a fork and set aside.
For the egg:
- Heat a small pan over low heat and spray with oil.
- Crack the egg onto the skillet.
- Cover and cook until the egg white turns opaque and the yolk is to your liking.
To combine:
- Spread the mashed avocado onto the toasted bread.
- Transfer the egg from the pan onto the spread avocado.
- Add salt and pepper or any additional toppings.
Variations:
- 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
Notes:
- 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 Size | 1 |
| 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 |