Healthy EatingBreakfastHigh ProteinVegetarianQuick RecipesGluten Free
Avocado Toast on Rye with Perfectly Poached Egg
5 mins
Medium
There is a quiet rhythm to starting your day with a meal that feels both grounded and nourishing. This rye-based avocado toast combines the earthy chew of dark bread with the creaminess of ripe avocado and the simple, clean protein of a gently poached egg.
A balanced, high-fiber breakfast featuring dense rye bread, fresh avocado, and a protein-rich poached egg. Ready in 15 minutes, this dish provides long-lasting energy and essential healthy fats.
To get a perfectly shaped poached egg, crack it into a fine-mesh sieve first to drain the watery part of the whites. Only the firm white will enter the water, creating a neat, clean finish.
| Calories | 450 |
| Protein | 18g |
| Fat | 28g |
| Carbs | 35g |
Absolutely. Swap the rye for your favorite seeded gluten-free loaf.
The lemon juice is key; the acid slows oxidation and keeps the avocado vibrant.
A soft-boiled egg or a light scramble works beautifully here as well.
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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