Toast
Easy Avocado Toast
The version worth learning properly: good toast, ripe fruit smashed rather than blended, acid and salt in the right amounts.
6 minServes 2Easy
Avocado Egg Toast
Plain avocado toast is mostly fat and carbohydrate. Adding an egg roughly doubles the protein and turns it into a meal rather than a snack.
Poached gives you a yolk that runs into the avocado; fried in a little oil gives crisp edges. Both are timed below — pick one and don't try to do both in the same pan.
MyAvocadoTree Editorial TeamPublished 4 September 2026Updated 4 September 2026
Prep
4 min
Cook
6 min
Total
10 min
Servings
2
Difficulty
Easy
Cuisine
International
- Vegetarian
- High protein
Ingredients
Instructions
- 1
Put the bread on to toast and bring a small pan of water to a bare simmer if poaching.
- 2
Mash the avocado with the lemon juice, salt and pepper, leaving it lumpy.
- 3
To poach: add the vinegar, stir the water into a slow swirl, slide in one egg at a time and cook for 3 minutes for a runny yolk, 4 for a jammy one. Lift out with a slotted spoon onto kitchen paper.
- 4
To fry: heat the oil over medium heat, crack in the eggs, cover the pan and cook 2 to 3 minutes until the whites are set and the yolks still soft.
- 5
Spread the avocado over the toast, sit an egg on each slice, and season the egg itself with a pinch of salt and the chilli flakes and herbs.
Recipe tips
- Fresher eggs poach better — the white holds together instead of feathering. An older egg is fine fried.
- Season the egg separately. Salt mixed into the avocado does not reach the top of a poached egg.
- Drain the poached egg on kitchen paper for a few seconds, otherwise the water soaks straight into the toast.
- For more protein without more cooking, use two eggs per slice or add a tablespoon of hung curd under the avocado.
Nutrition (approximate)
Estimated per serving from the ingredient quantities above. Treat these as a guide, not a measurement — ripeness, brands and portioning all shift the numbers.
- Calories
- 390 kcal
- Protein
- 17 g
- Carbs
- 28 g
- Fat
- 25 g
- Fibre
- 9 g
Storage
Eat immediately. Cooked eggs on toast do not reheat well — the yolk sets and the toast goes leathery.
Frequently asked questions
Poached or fried — which is better here?
Poached if you want the yolk to run into the avocado, fried if you want crisp edges and less washing up. Nutritionally the fried version carries the oil you cook it in.
Can I use boiled eggs instead?
Yes. A 7-minute egg, peeled and halved, works well and can be boiled the night before and kept in the fridge.
How much protein is in this?
Roughly 17 g per serving, mostly from the egg and the bread. That figure is an estimate from the ingredient quantities, not a measurement.
Can I make it dairy-free and still creamy?
It already is — there is no dairy in this recipe. The creaminess comes from the avocado and the yolk.
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