Ingredients
Scale
- 1 ripe avocado
- 2 slices of whole-grain or high-protein bread
- 1 egg (or 2 for extra protein)
- 1 tablespoon of chia seeds (optional, for added protein and texture)
- 1 tablespoon of hemp seeds (optional, for extra protein)
- Salt and pepper to taste
- Red pepper flakes or hot sauce (optional, for extra flavor)
- Lemon juice (a squeeze, optional)
Instructions
- Toast the Bread: Start by toasting the slices of bread to your preferred level of crispiness. This step provides a solid base for the creamy avocado and ensures the toast holds up well against the egg.
- Prepare the Avocado: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork until it’s mostly smooth but still slightly chunky. Adding a squeeze of lemon juice enhances the flavor and helps prevent the avocado from browning.
- Cook the Egg: While the bread is toasting, prepare the egg. You can choose to fry, poach, or scramble it depending on your preference. For a classic touch, fry the egg sunny side up or over-easy to achieve a runny yolk that complements the creamy avocado.
- Assemble the Toast: Once the bread is toasted, spread the mashed avocado evenly over each slice. If you’re using chia or hemp seeds, sprinkle them on top for added nutrition and a pleasant crunch.
- Add the Egg: Place the cooked egg on top of the avocado-covered toast. Season with salt and pepper to taste. If you enjoy a bit of heat, sprinkle some red pepper flakes or drizzle a little hot sauce over the top.
- Serve: Serve immediately while the bread is still warm and the egg is perfectly cooked.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
Nutrition
- Serving Size: 1 normal portion
- Calories: 400 calories