Avocado Toast with a Poached Egg

Name: Avocado Toast with a 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 — 5 g; Chili flakes — 0.2 g; Olive oil — 3 ml; Salt — 1 g

Whole-grain toast with avocado mash, lemon, and a poached egg on top. Quick and tasty.

Time: 12 min
Serving: 365 kcal
Ingredients: ≈ $1.18
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 ≈ $1.89 1 pcs
4 Lemon≈ $4.65 per kg 5 g
5 Chili flakes to taste
6 Olive oil 3 ml
7 Salt 1 g

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

Method

Toast the bread until golden on medium heat or in a toaster; mash the avocado² with a fork until creamy, then mix in lemon⁴ juice and a pinch of salt.
Fill a wide pot with water about 6–8 cm deep and bring to a gentle simmer; add a drop of vinegar to the water to help the whites set.
Poach the egg: crack the egg into a small cup and gently slide it into the simmering water; cook on low heat for 3 minutes until the whites are set and the yolk remains runny; lift with a slotted spoon and pat dry on paper towel.
Assemble the toast: spread an even layer of avocado² on the toasted bread and smooth with a spoon.
Top the avocado² with the poached egg; season with salt to taste and, if desired, squeeze a little lemon⁴ juice.
Finish: drizzle a drop of oil and sprinkle chili to taste; serve immediately with the toast.
Serve with a lemon⁴ wedge or extra greens if desired; you can also serve with an extra slice of bread and greens.

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	365 kcal	18%
Protein	13 g	18%
Fat	21 g	30%
Carbs	33 g	13%
Per 100 g	179 kcal

Cost

≈ $1.18per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), August 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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