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.
- Suitable for diets:
- Heart-Healthy
- High-Fiber
- Vegetarian
Why Diabetes Friendly?
- Low Glycemic Index: Whole grain or rye bread has a lower glycemic index compared to white bread, causing a slower increase in blood sugar levels.
- Healthy Fats: Avocado is rich in monounsaturated fats, which are beneficial for heart health and can help in managing diabetes.
- Protein-Rich: Eggs are a good source of high-quality protein that can help in stabilizing blood sugar levels.
- Fiber Content: The fiber in whole grain bread and avocado can help slow the absorption of sugar into the bloodstream, preventing spikes in blood glucose levels.
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Ingredients
- bread (whole grain or rye ) 2 slices
- egg (poached or sunnyside up (cooked to your liking)) 2
- avocado (mashed) ¼
- salt 1 pinch
- pepper 1 pinch
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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.
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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
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FAQ
- Can I make this recipe gluten-free?
Yes, simply use gluten-free bread instead of whole grain or rye bread. - How can I add more protein to this dish?
You can add an extra egg, some smoked salmon, or a sprinkle of hemp seeds for additional protein. - Is this recipe suitable for someone with high cholesterol?
While eggs do contain cholesterol, recent studies suggest that they have a minimal effect on blood cholesterol levels for most people. However, if you are concerned, you can use only the egg whites. - Can I prepare the avocado toast in advance?
It's best served fresh, but you can prep the mashed avocado (with a bit of lemon juice to prevent browning) and cooked eggs in advance. Assemble when ready to eat.
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Nutrition
Per serving
Calories: 348.7kcal
Carbohydrates: 29.1g
Fiber: 6.8g
Sugar: 3.1g
Fat: 17.8g
Saturated Fat: 4.2g
Trans Fat: 0.03g
Protein: 19g
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.
Please review nutritional facts. Shows as 1 serving with 2 toast, 2 eggs etc but with a calorie count of 372…. this should be 1 toast, 1 egg etc
Hi Trish – we checked the nutrient analysis and it is calculated for both pieces of toast (1 serving).