Avocado Egg Toast Easy Recipe for a Healthy Breakfast

Craving a breakfast that’s both quick, satisfying, and packed with goodness? Look no further than the ultimate avocado egg toast! This isn't just any toast; it's a perfectly balanced meal that brings together creamy avocado, a perfectly cooked sunny-side egg, and a crisp piece of sourdough bread. It’s a fantastic option for a healthy breakfast, offering `high protein eggs` and beneficial fats to keep you full and energized. Whether you’re looking for a `breakfast for weight loss` or just a delicious start to your day, our simple guide will show you how to master this popular dish with no guesswork involved. Get ready for a breakfast that truly shines!
This fast, protein-packed breakfast features creamy avocado and a perfectly set sunny-side egg, ensuring chef-level results every time.
Before You Start (30-second prep)
Ripeness check: Give your avocado a gentle thumb press; it should have a slight give.
Toast pre-dry: Lightly toast your bread first. This drives off moisture and is your secret weapon against soggy toast!

Ingredients

• 1 thick slice sourdough (approximately ¾-inch / ~50–60 g)
• ½ ripe avocado (approximately 70–80 g), plus a pinch of kosher salt and a squeeze of fresh lemon juice
• 1 large egg
• 1 teaspoon neutral oil (like canola or vegetable oil, or a quick spray) for the pan
• Freshly ground black pepper; a pinch of chili flakes (optional, for a little kick!)

Directions

1. Toast the bread: Pop your sourdough into the toaster or a pan. You want it toasted to a medium golden brown, so it's nice and dry in the center but crisp at the edges. This usually takes about 2–3 minutes.
2. Heat the pan: While your toast is going, place a non-stick pan over medium-low heat and add 1 teaspoon of oil. Let it warm up gently.
3. Crack & cook the egg: Carefully crack your egg into the warm pan. Cook it uncovered until the whites are fully opaque and the edges are lightly frilled and crispy (this takes about 2–3 minutes). For a slightly set yolk top, you can cover the pan for an extra 20–30 seconds.
4. Smash the avocado: In a small bowl, combine your ½ avocado with a pinch of salt and a squeeze of lemon juice. Mash it with a fork, leaving some nice texture – you don't want it perfectly smooth!
5. Assemble: Once your toast is ready, spread the smashed avocado generously over it. Carefully slide the cooked egg on top. Finish with a generous grind of fresh black pepper and, if you like a little heat, a pinch of chili flakes.
6. Serve immediately. Enjoy your perfect creation right away!
7. Food-Safety Note: Just a heads-up! Soft, runny yolks are not recommended for pregnant individuals or those with compromised immune systems. If that's you, simply cook your egg over-easy by flipping it for 30–60 seconds until the yolk is fully set.