Whole Grain Avocado Toast with Poached Egg

Start your morning right with this nutrient-packed Whole Grain Avocado Toast topped with a perfectly poached egg.

This Instagram-worthy breakfast combines creamy avocado, protein-rich eggs, and fiber-filled whole grain bread to create a satisfying meal that will keep you energized all morning long.

With healthy fats, complete proteins, and complex carbohydrates, this simple yet elegant breakfast proves that eating well doesn’t have to be complicated.

Ready in under 20 minutes, it’s the perfect balance of indulgence and nutrition.

Print

Whole Grain Avocado Toast with Poached Egg

Course Breakfast

Cuisine American

Keyword Avocado, Poached Eggs

Prep Time 10 minutes minutes

Cook Time 8 minutes minutes

Servings 2

Calories 285kcal

Ingredients

• 2 slices whole grain bread
• 1 large ripe avocado
• 2 large eggs
• 1 tablespoon white vinegar
• 1 tablespoon lemon juice
• 1/4 teaspoon sea salt
• 1/8 teaspoon black pepper
• 1/4 teaspoon red pepper flakes optional
• 1 tablespoon extra virgin olive oil
• 1 tablespoon everything bagel seasoning optional
• Fresh herbs for garnish chives, parsley, or microgreens

Instructions

• Prepare the water for poaching: Fill a medium saucepan with about 3 inches of water. Add white vinegar and bring to a gentle simmer over medium heat.
• Toast the bread: While water heats, toast the whole grain bread slices until golden brown and crispy.
• Prepare the avocado: Cut the avocado in half, remove the pit, and scoop flesh into a bowl. Add lemon juice, salt, and pepper. Mash with a fork until smooth but still slightly chunky.
• Poach the eggs: Crack each egg into a small bowl. Create a gentle whirlpool in the simmering water with a spoon, then slowly lower one egg into the center. Repeat with the second egg. Poach for 3-4 minutes for runny yolks.
• Assemble: Spread the mashed avocado evenly on the toasted bread. Drizzle with olive oil.
• Finish: Using a slotted spoon, carefully remove poached eggs and place one on each toast. Sprinkle with everything bagel seasoning, red pepper flakes, and fresh herbs.

Notes

Nutritional Information (per serving)

• Calories: 285
• Protein: 12g
• Carbohydrates: 22g
• Fat: 18g
• Fiber: 8g
• Sodium: 420mg

Equipment Needed

• Regular Equipment: Medium saucepan, toaster, mixing bowl, fork, slotted spoon
• Extra Equipment: Small bowls for cracking eggs

Cooking Tips

• Use the freshest eggs possible for the best poached eggs
• The vinegar helps the egg whites stay together while poaching
• Don’t skip the lemon juice in the avocado – it prevents browning and adds brightness
• For perfect poaching, maintain a gentle simmer, not a rolling boil

Possible Substitutions

• Bread: Use ezekiel bread, sourdough, or gluten-free bread
• Avocado: Try mashed white beans or hummus for different flavors
• Poached egg: Substitute with fried, scrambled, or hard-boiled eggs
• Seasoning: Replace everything bagel seasoning with hemp seeds or pumpkin seeds
• Herbs: Use whatever fresh herbs you have on hand – dill, cilantro, or basil work well