Avocado and Poached Egg Toast

Poached egg

The Spruce / Leah Maroney

Prep: 2 mins
Cook: 10 mins
Total: 12 mins
Serving: 1 serving
Nutrition Facts (per serving)
407 Calories
23g Fat
37g Carbs
15g Protein
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Nutrition Facts
Servings: 1
Amount per serving
Calories 407
% Daily Value*
Total Fat 23g 30%
Saturated Fat 5g 23%
Cholesterol 208mg 69%
Sodium 547mg 24%
Total Carbohydrate 37g 14%
Dietary Fiber 10g 36%
Protein 15g
Calcium 80mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Poaching the perfect egg may not come easy to you, but with this recipe simply poach the egg, mash the avocado, and top it all on a fresh piece of whole wheat toast. it doesn't get any simpler or more wholesome than that! Add a little Sriracha if you like it spicy! You can go really crazy and use guacamole instead of plain mashed avocado. It's a little more work, but it sure is tasty! You can also just spice it up with a little cayenne or a drizzle of your other favorite hot sauce or spice. This toast is so versatile. You can really top this toast with any kind of egg. A fried egg would work just as well. Even scrambled would be welcomed. Whatever is easier for you.


  • 1/2 avocado (mashed, leave it on the chunkier side if you like!)
  • 1 slice whole wheat bread (toasted)
  • 1 egg
  • 1 dash salt (to taste)
  • 1 dash black pepper (to taste)
  • 1 dash Sriracha (or other hot sauce to taste)

Steps to Make It

  1. Toast your whole wheat bread until lightly browned but still slightly soft.  A really crunchy toast will be hard to eat with the toppings.  

  2. Mash your avocado, leaving it as chunky as you like.  Sprinkle a little salt onto the avocado.

  3. Poach your egg, or use a fried egg, whatever you prefer!

  4. Spread the avocado over the toast. Top it with your egg. Sprinkle a little hot sauce on top if you like and another sprinkle of salt! Dig in and enjoy!

  5. Recipe can easily be doubled or tripled but is best done single serve, this way the toast stays crispy, the avocados stay green, and the eggs perfectly poached!

Raw Egg Warning

Consuming raw and lightly-cooked eggs poses a risk of food-borne illness.