This Avocado and Poached Egg Toast recipe is a fantastic way to enjoy a delicious, healthy clean eating meal. You’ll love how simple it is to prepare, perfect for a quick breakfast, lunch, or light dinner.
Key Ingredients & Substitutions:
- Avocado: Choose ripe but firm avocados.
- Eggs: Fresh eggs are best for poaching.
- Bread: Opt for whole-grain or gluten-free bread for a healthy clean eating base.
- Salt & Pepper: Essential for seasoning.
- Optional Toppings: Red pepper flakes, everything bagel seasoning, fresh chives.
Ingredients:
Main:
- 2 slices whole-grain bread
- 1 ripe avocado
- 2 large eggs
- 1 tablespoon white vinegar (optional, for poaching)
Optional Toppings:
- Pinch of red pepper flakes
- 1/2 teaspoon everything bagel seasoning
- 1 tablespoon fresh chives, chopped
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Servings: 1-2
- Calories per serving: Approximately 300-400 (depending on bread and avocado size)
- Tools Needed: Small saucepan, slotted spoon, toaster (optional), fork
Step-by-Step Instructions:
1. Prepare Your Poaching Water
Fill a small saucepan with about 3 inches of water. Bring it to a gentle simmer, just below boiling. If you like, add a tablespoon of white vinegar; this helps the egg white stay together.
2. Poach Your Eggs
Carefully crack each egg into a small ramekin or bowl first. Gently slide one egg at a time into the simmering water. Cook for 3-4 minutes for a runny yolk, or longer for a firmer yolk. Use a slotted spoon to carefully remove the eggs and drain any excess water.
3. Toast Your Bread
While the eggs are poaching, toast your whole-grain bread to your desired crispness. A toaster works perfectly, or you can use a pan on the stovetop.
4. Mash the Avocado
Slice your ripe avocado in half and remove the pit. Scoop the flesh into a small bowl. Use a fork to mash the avocado to your preferred consistency, leaving it a little chunky or perfectly smooth. Season with a pinch of salt and black pepper.
5. Assemble Your Toast
Spread the mashed avocado evenly over each slice of toasted bread. Carefully place a poached egg on top of the avocado.
6. Garnish and Serve
Season your poached eggs with a dash of salt and pepper. Add any desired optional toppings like red pepper flakes, everything bagel seasoning, or fresh chives. Serve immediately and enjoy your delicious healthy clean eating meal.
Variation Ideas:
- Add a squeeze of fresh lemon juice to your mashed avocado for extra brightness.
- Top with a sprinkle of sesame seeds for added texture.
- Include sliced cherry tomatoes or a few spinach leaves for more vegetables.
- Try a dash of your favorite hot sauce for a spicy kick.
Storage Instructions:
This Avocado and Poached Egg Toast is best enjoyed fresh. Leftover mashed avocado can be stored in an airtight container in the refrigerator for up to a day, with a squeeze of lemon juice to prevent browning. Poached eggs do not store well and should be consumed immediately for the best taste and texture.
Frequently Asked Questions:
Q: How do you know when an avocado is ripe?
A: A ripe avocado will feel slightly soft when gently squeezed, and its skin will typically be a darker green or almost black.
Q: Can you make poached eggs in advance?
A: While possible, poached eggs are best made fresh for optimal texture and warmth. Making them ahead can result in a rubbery texture when reheated.
Q: What kind of bread is best for this healthy clean eating recipe?
A: Whole-grain, sourdough, or gluten-free bread options are excellent choices to keep this recipe aligned with healthy clean eating principles.
Q: How can you prevent the egg white from spreading in the water?
A: Adding a tablespoon of white vinegar to the simmering water and ensuring the water isn’t boiling too vigorously helps the egg white coagulate around the yolk. Cracking the egg into a small bowl first also makes it easier to gently slide into the water.
Q: Can you add other seasonings to the avocado?
A: Absolutely! Garlic powder, onion powder, or a touch of smoked paprika can add different flavor dimensions to your mashed avocado, keeping it a healthy clean eating choice.
Q: Is this recipe suitable for meal prep?
A: Due to the nature of poached eggs and avocado browning, this recipe is best made fresh. You can toast your bread and have your avocado ready to mash, but assemble just before eating.