Avocado Toast with Poached Egg

Name: Avocado Toast with Poached Egg
Total time: 12 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Whole-grain bread — 60 g; Avocado — 0.5 pcs; Eggs — 1 pcs; Lemon — 15 g; Vinegar 9% — 10 ml; Chili flakes — 0.2 g; Olive oil — 3 ml; Salt — 1 g

Whole-grain toast topped with creamy avocado mash and a perfectly runny poached egg. A quick, satisfying breakfast.

Time: 12 min
Serving: 369 kcal
Ingredients: ≈ $1.24
Protein: 13 g

Healthy High protein Meat-free Quick

Ingredients

1 Whole-grain breadpack 350 g ≈ $2.17 60 g
2 Avocadopack 1 pcs ≈ $1.20 0.5 pcs
3 Eggspack 10 pcs ≈ $1.93 1 pcs
4 Lemon≈ $4.70 per kg 15 g
5 Vinegar 9% 10 ml
6 Chili flakes to taste
7 Olive oil 3 ml
8 Salt 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Cut the avocado² in half, remove the pit, and mash the flesh with a fork, mixing in lemon⁴ juice and a pinch of salt until smooth.
Fill a wide, shallow pan with 6–8 cm (2.5–3 in) of water, bring to a gentle simmer, and add vinegar.
Toast the bread in a toaster or dry skillet for 2 minutes per side until golden.
Crack the egg into a small bowl, swirl the water with a spoon, then gently pour the egg into the simmering water; cook on low heat for 3 minutes until the whites set but the yolk stays runny.
Lift the egg out with a slotted spoon and blot it dry on paper towels.
Spread the avocado² on the toast, top with the egg, season with salt, drizzle with olive oil, and sprinkle with chili flakes. Serve immediately.

Tips

Why it works: Use vinegar in the poaching water to tighten the egg whites faster. Without it, they spread unevenly and stay translucent.
Substitutions: Replace whole-grain bread with rye (60g) for nuttier flavor; swap avocado for mashed banana (½) if no avocado, but skip lemon.
Common mistakes: Overcook the egg. Whites turn opaque and rubbery; check by lifting with a spoon at 2 minutes.
Storing and reheating: Eat fresh; avocado browns and egg loses texture after 2 hours. Reheat egg alone in a dry pan for 10 seconds.
Serve with: Pair with a side of cherry tomatoes (halved) and a black coffee for a balanced morning meal.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	369 kcal	18%
Protein	13 g	18%
Fat	21 g	30%
Carbs	35 g	13%
Per 100 g	165 kcal

Cost

≈ $1.24per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), October 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is avocado.

You will need

Stove

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