Perfectly Poached Eggs on Smashed Avocado Toast

Quick Summary

This nutrient-dense breakfast combines healthy monounsaturated fats from avocado with high-quality protein from farm-fresh eggs. It is a satisfying, balanced meal designed to keep you full and focused.

Ingredients

Method

1. 1. Prepare the Toast. Toast the sourdough until golden and crisp. Rub lightly with a clove of garlic if desired.
2. 2. Smash the Avocado. Scoop the avocado into a bowl. Add lemon juice, salt, and pepper. Mash with a fork until chunky but spreadable.
3. 3. Poach the Eggs. Bring a pot of water to a gentle simmer with vinegar. Crack each egg into a small ramekin. Slide into the water and cook for 3 minutes for a runny yolk. Remove with a slotted spoon.
4. 4. Assemble. Spread a generous portion of avocado onto each toast slice. Top with a poached egg. Finish with a pinch of red pepper flakes and a drizzle of oil.

Nutrition Snapshot

Frequently Asked Questions

How do I know if an avocado is ripe?

The avocado should yield slightly to firm pressure. Avoid any that feel mushy or have dark sunken spots.

Can I make this dairy-free?

Yes, this recipe is naturally dairy-free. Simply ensure your sourdough bread is made without butter or milk.

How do I store leftover avocado?

It is best eaten fresh. If you must store it, press plastic wrap directly onto the surface to prevent oxidation (browning).