The Ultimate High-Protein Avocado Toast with Poached Egg

Imagine starting your day with a meal that’s as beautiful as it is nourishing, one that will keep you feeling full, focused, and energized for hours. This is it! A slice of hearty, whole-grain toast provides the perfect canvas for creamy mashed avocado, all crowned with a perfectly poached egg whose runny yolk creates a luxurious, natural sauce. This powerhouse breakfast is packed with healthy fats, fiber, and high-quality protein, making it the ideal meal to support your weight loss goals and crush your morning hunger.

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Prep Time: 5 mins
Total Time: 10 mins
Servings: 1

Ingredients:

For the Perfect Avocado Toast:

• 1 slice high-fiber whole-grain or sprouted bread
• 1 large egg
• 1/4 ripe avocado
• 1 tsp white vinegar (for poaching)
• A squeeze of fresh lemon juice
• Salt and freshly ground black pepper
• Microgreens or fresh chives, for garnish
• A pinch of red pepper flakes, (optional)

Instructions:

1. Poach the Egg: Fill a small saucepan with about 3 inches of water and add the teaspoon of vinegar. Bring to a gentle, barely-there simmer (no rolling bubbles). Crack the egg into a small ramekin. Create a gentle whirlpool in the water with a spoon and carefully slide the egg into the center. Cook for 3-4 minutes for a runny yolk.
2. Toast the Bread: While the egg is poaching, toast your slice of bread until it’s golden brown and crisp.
3. Prepare the Avocado: Place the toasted bread on a plate. Spoon the 1/4 avocado directly onto the toast and mash it with a fork to your desired consistency. Squeeze a little lemon juice over the top to prevent browning and add a zesty flavor.
4. Assemble: Using a slotted spoon, carefully lift the poached egg from the water and let any excess water drain off. Gently place the egg on top of the mashed avocado.
5. Season and Serve: Season the egg with a sprinkle of salt and freshly ground black pepper. Add a pinch of red pepper flakes for a little kick, if you like. Garnish with fresh microgreens and enjoy immediately.

Recipe Notes:

• Why This Works for Weight Loss: This breakfast is a trifecta of satiety! The high-quality protein from the egg, the healthy fats from the avocado, and the fiber from the whole-grain bread all work together to keep you feeling full and satisfied, helping to prevent mid-morning snacking.
• Bread Choice is Key: Opt for a bread that is high in fiber (at least 3-5g per slice) and made from whole grains. Sprouted grain bread is another excellent, nutrient-dense option.
• Perfect Portions: Avocado is a fantastic source of healthy fats, but it’s also calorie-dense. Sticking to a 1/4 avocado portion gives you all the creamy benefits without overdoing the calories.
• Not a Poacher? If poaching feels intimidating, a simple fried egg (cooked in cooking spray, not oil) or a soft-boiled egg works just as well.
• Boost Your Breakfast: For extra flavor without extra calories, try a sprinkle of Everything Bagel seasoning or a dash of your favorite hot sauce on top.

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There you have it—a simple, elegant, and powerfully nutritious breakfast that tastes like an indulgence but is perfectly designed to help you reach your goals. It’s proof that healthy eating can be incredibly delicious and satisfying. Enjoy your amazing start to the day!

Estimated Nutritional Information (per serving)

Calories: 245; Fat: 14g (Saturated Fat: 3g); Carbohydrates: 20g; Sugar: 2g; Protein: 12g; Fiber: 8g; 

Disclaimer: Nutritional information is estimated and can vary depending on specific ingredients, brands, and serving sizes used. This information is provided for guidance only and should not be considered a substitute for professional medical or nutritional advice.