Avocado and Poached Egg on Rye

Quick Summary

A classic, nutrient-dense breakfast featuring sourdough rye bread, smashed avocado, and a soft-poached egg. High in fiber, healthy fats, and quality protein.

Ingredients

Preparation Method

1. 1. Toast the rye bread until firm and golden brown.
2. 2. Halve the avocados, remove pits, and scoop the flesh into a bowl. Mash gently with a fork and a drizzle of olive oil.
3. 3. Bring a pot of water to a gentle simmer. Add vinegar. Crack eggs one by one into a small bowl, then slide into the water. Poach for 3 minutes for a runny yolk.
4. 4. Spread the avocado generously over the rye toast. Top with the poached egg and garnish with salt and red pepper flakes.

Nutrition Snapshot

Frequently Asked Questions

Can I make this ahead of time?

The avocado is best prepared fresh. If you must prep ahead, store the avocado with a squeeze of lemon juice to prevent browning.

What kind of rye is best?

Look for dense, dark sourdough rye with whole caraway seeds for the best texture and depth of flavor.

Is this suitable for a gluten-free diet?

To make this gluten-free, substitute the rye bread for a high-quality gluten-free seeded toast.