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–+ servings
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5 from 1 vote

Poached Egg and Avocado Toast

This easy peasy egg and avocado toast is a diabetes-friendly breakfast or lunch that is loaded with protein, healthy fats, and fiber.
Servings: 1
Calories: 348.7kcal
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes

Ingredients

  • 2 slices bread whole grain or rye
  • 2 egg poached or sunnyside up (cooked to your liking)
  • ¼ avocado mashed
  • 1 pinch salt
  • 1 pinch pepper

Instructions

  • Toast bread.
    2 slices bread
  • Prepare eggs to your liking.
    2 egg
  • Spread mashed avocado on toast. Add eggs. Sprinkle with salt and pepper to taste.
    ¼ avocado, 1 pinch salt

Cooking Tips

  • Egg Preparation: For a less runny yolk, cook the eggs a bit longer to keep your toast from getting soggy.
  • Avocado Ripeness: Use ripe avocados for easier mashing and spreading. A ripe avocado should feel slightly soft when gently pressed.
  • Adding Flavors: Consider adding a sprinkle of chili flakes, a squeeze of lime, or a few slices of tomato for added flavor without significantly increasing the caloric content.
  • Toasting Bread: For extra crunch and flavor, toast the bread in a skillet with a little bit of olive oil or butter.

Nutrition

Nutrition Facts
Poached Egg and Avocado Toast
Serving Size
 
2 slices
Amount per Serving
Calories
348.7
% Daily Value*
Fat
 
17.8
g
27
%
Saturated Fat
 
4.2
g
26
%
Trans Fat
 
0.03
g
Cholesterol
 
327.4
mg
109
%
Sodium
 
419.3
mg
18
%
Potassium
 
506.5
mg
14
%
Carbohydrates
 
29.1
g
10
%
Fiber
 
6.8
g
28
%
Sugar
 
3.1
g
3
%
Protein
 
19
g
38
%
Vitamin C
 
5
mg
6
%
Vitamin D
 
1.8
µg
12
%
Calcium
 
147.1
mg
15
%
Iron
 
3.3
mg
18
%
Magnesium
 
68.4
mg
17
%
Zinc
 
2.4
mg
16
%
* Percent Daily Values are based on a 2000 calorie diet.