Healthy EatingBreakfastVegetarianHigh ProteinQuick Recipes
Avocado Smash on Sourdough with Poached Egg
10 mins
Medium
4 Servings
A breakfast staple that balances creamy, rich avocado with the satisfying crunch of toasted sourdough. It is simple, nourishing, and the perfect start to a productive morning.
This dish features ripe, seasoned avocado atop thick-cut sourdough toast, finished with a perfectly poached egg. It provides a balanced ratio of healthy fats, complex carbohydrates, and high-quality protein to fuel your day.
To get that cafe-style poached egg, strain your raw egg through a fine-mesh sieve before poaching. This removes the watery, wispy egg whites that cloud the water, leaving you with a perfectly tidy, rounded egg.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 450 kcal |
| Protein | 16g |
| Fat | 28g |
| Carbohydrates | 34g |
Look for a dark green skin that yields slightly to firm, gentle pressure. If the stem comes off easily, it is ready to eat.
The poached eggs are best fresh, but you can mash the avocado with extra lemon juice to prevent browning and keep it in the fridge for up to a few hours.
Sourdough is fermented, which can make it easier to digest for many people compared to commercial yeast breads.
Stewart Lucas is the founder of NutriGuide. With over a decade of clinical experience in nutrition, hormone balance, and dietetic consulting, Stewart simplifies home cooking with science-backed diet plans, healthy ingredient hacks, and easy culinary techniques.
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