Avocado Toast with Poached Eggs
Creamy smashed avocado on sourdough toast topped with perfectly poached eggs, chili flakes, and everything bagel seasoning.
breakfastmedium
Creamy smashed avocado on sourdough toast topped with perfectly poached eggs, chili flakes, and everything bagel seasoning.
Per serving · Adjust servings below to scale ingredients
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Bring a pot of water to a gentle simmer. Add vinegar.
Crack each egg into a small cup. Create a gentle whirlpool, slide egg in. Poach 3-4 minutes for runny yolks.
Mash avocado with lemon juice, salt, and pepper.
Spread mashed avocado on toast. Top each with 2 poached eggs.
Finish with chili flakes, everything bagel seasoning, microgreens, and a drizzle of olive oil.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
High-protein breakfasts set the tone for the entire day. Research consistently shows that consuming 30–40g of protein at breakfast reduces hunger hormones, stabilises blood sugar, and reduces overall calorie intake throughout the day compared to lower-protein morning meals. Each serving of Avocado Toast with Poached Eggs delivers 22g of protein at 420 calories — that's 19 calories per gram of protein, making it a solid protein sources on this site. Protein accounts for roughly 21% of total calories in this dish. The 28g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 26g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption. At 7g of dietary fiber per serving, this recipe also supports gut health and helps sustain fullness between meals.
Avocado Toast with Poached Eggs is best assembled and eaten immediately. Mashed avocado browns quickly once exposed to air, and poached eggs don't store well. This recipe makes 2 servings (22g protein, 420 calories each). For faster prep, mash avocado with a squeeze of lemon juice and press cling wrap directly onto the surface — this keeps it fresh in the fridge for up to 12 hours. Poach eggs fresh (takes under 5 minutes) and toast bread to order for the best result.
Yes, toast gets soggy quickly. Prep your toppings ahead, but assemble just before eating for the best texture contrast.
Use gluten-free alternatives for the bread/pasta/tortilla component. The protein and sauce parts are naturally gluten-free. Check all packaged sauces for hidden gluten.
Use the freshest eggs possible — they hold their shape better. Swirl the water gently before adding the egg. Keep water at a bare simmer (not a rolling boil). Cook 3-4 minutes for a runny yolk.
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
