Avocado Toast with poached egg

Avocado Toast Recipe with Poached Egg

Hello! We are going to prepare an avocado toast with poached egg, a simple and nutritious combination ideal for a healthy breakfast. This dish combines the creaminess of avocado with the softness of the poached egg on a base of whole wheat bread toasted, providing a perfect balance of flavor and protein to start the day with energy.

Preparation time

With this recipe, in less than 20 minutes you can have a nutritious and flavorful breakfast ready.

• Preparation: 10 minutes
• Cooking: 5 minutes
• Total: 15 minutes
• Servings: 2
• Difficulty: Easy

Ingredients to prepare an avocado toast with poached egg

For the base

• 2 slices of whole wheat bread

For the topping

• 1 ripe avocado
• 1 tablespoon of lime juice
• Salt and pepper to taste
• 2 fresh eggs
• 1 clove of garlic
• Extra virgin olive oil (a few drops)
• (Optional) Cherry tomatoes
• (Optional) Cream cheese
• (Optional) Paprika or chili powder for sprinkling

If you can't find whole wheat bread, you can use a rustic or sourdough bread that is firm so it doesn't fall apart when toasted. The avocado should be ripe, but not too soft; if you can't get avocado, a cucumber and avocado cream can be an interesting option that will maintain freshness and texture.

Utensils we will use for the avocado toast with poached egg

• Pan or toaster for the bread
• Pot or saucepan for poaching the eggs
• Bowl for mashing the avocado
• Knife and cutting board
• Mixing spoons
• Spatula for handling the toasted bread
• Strainer or slotted spoon to remove the poached egg

How to prepare a delicious avocado toast with poached egg

Prepare the toast

1. Toast the bread: Place the slices of whole wheat bread in a toaster or pan over medium heat. Toast until golden brown and crispy, which will provide a good base to support the avocado and egg without getting too soggy.
2. Rub with garlic: For an aromatic touch, cut a garlic clove in half and gently rub one side of the toasted bread. This adds a subtle aroma that enhances the other flavors without overpowering the dish.

Prepare the avocado cream

1. Mash the avocado: In a bowl, scoop out the flesh of the ripe avocado and mash it with a fork until creamy but with small chunks to maintain texture.
2. Add lemon juice: Incorporate the tablespoon of lemon juice to add acidity, which enhances the flavor of the avocado and helps prevent the mixture from oxidizing and turning brown.
3. Season: Add salt and pepper to taste and mix well. You can adjust the amount of salt to perfectly complement the rest of the ingredients.

Poach the eggs

1. Prepare the water: Fill a pot with water and heat it over medium heat until it's almost boiling, but without bubbling intensely.
2. Add the vinegar: (Optional) Add a small tablespoon of white vinegar to the water; this helps the egg white coagulate faster and maintain a compact shape, ideal for a perfect poached egg.
3. Poach the egg: Break an egg into a small bowl to check that it is fresh and unbroken. With a spoon or spatula, create a gentle swirl in the water and carefully pour the egg into the center. Cook for approximately 3 minutes for a runny yolk and firm white.
4. Remove the egg: Use a slotted spoon to remove the poached egg from the water and drain it on absorbent paper to remove excess water.

Assembly of the avocado toast

1. Spread the base: On the toast, you can spread cream cheese if you decide to include it, or directly spread the avocado mixture evenly over the surface.
2. Place the egg: Carefully place a poached egg on each toast, making sure it is well centered.
3. Add extras: Add a few drops of extra virgin olive oil to enhance the flavors. If desired, accompany with halved cherry tomatoes or sprinkle with a little paprika for color and a subtle touch of flavor.

To finish and serve

Check that each toast has enough salt and pepper just before serving. You can accompany this dish with a fresh drink or a mate if you prefer. Avocado toast with poached egg is best enjoyed freshly made, with the contrast of crispy bread and the creaminess of the avocado and egg.

Benefits and nutritional properties of avocado toast with poached egg

This dish offers an exceptional combination of nutrients that make it a complete and balanced option.

The avocado provides healthy fats such as monounsaturated fatty acids that benefit cardiovascular health. In addition, it is loaded with fiber, vitamin E, potassium, and antioxidants.

The poached egg is an excellent source of high-quality protein and B vitamins, in addition to providing choline important for brain functions.

The whole wheat bread provides fiber, minerals, and complex carbohydrates that release energy slowly, helping to maintain a feeling of fullness for longer.

This mixture results in a breakfast or light meal with a balanced intake of macronutrients that promote energy and general well-being.

For those looking for healthy complementary recipes, suggestions such as the cold cucumber and yogurt soup with mint can complement this dish well.

Five key points for a perfect poached egg on your avocado toast

1. Use fresh eggs: Very fresh eggs hold their shape better when poached, preventing the white from dispersing in the water.

2. Be careful with the water temperature: It should be hot, but not vigorously boiling; this way, cooking will be gentle and even.

3. Vinegar is your ally: A little white vinegar in the water helps the white coagulate quickly and form a uniform layer around the yolk.

4. Form a swirl before adding the egg: This will concentrate the white so it wraps around the yolk, preventing it from dispersing.

5. Just cooking time: 3 to 4 minutes for a liquid yolk, longer and the yolk will start to harden; adjust according to your preference.

These tips make it easy to achieve a poached egg that provides ideal texture and flavor to avocado toast without complications.

When is it ideal to enjoy an avocado toast with poached egg?

This dish is very versatile and adapts to almost any time of day. Its status as a nutritious and satisfying breakfast makes it a perfect option to start the day with energy. It is also ideal as a light meal for lunch or a quick dinner that doesn't require much preparation time.

Furthermore, its freshness and combination of healthy ingredients make it an ideal resource for brunches, informal gatherings, or for those seeking practical options with good nutritional value.

Being balanced and quick, it is often found on modern cafe menus, particularly in cities with a strong gastronomic movement and healthy eating culture.

Popular variations of avocado toast with egg to change your routine

Avocado toast with poached egg can be easily adapted to vary flavors and textures. For example, adding arugula leaves or crispy spinach provides a green and fresh touch. You can incorporate feta cheese shredded for a salty and creamy touch, very typical in Mediterranean versions.

To vary the protein and texture, some people prefer fried eggs with a runny yolk and golden edges, or scrambled eggs for a smoother and more homogeneous flavor.

If a spicy touch is desired, incorporating slices of jalapeño pepper or a few drops of hot sauce provides an interesting counterpoint. Also, the smoked salmon is an option for a “gourmet” variant.

Cream cheese can be spread under the avocado, adding smoothness, or alternated with cherry tomato slices for added freshness.

Exploring these variations keeps avocado toast interesting for those who want a versatile breakfast without losing the essence healthy and quick.

The importance of whole wheat bread for a healthy avocado toast

Whole wheat bread is fundamental in this recipe due to its nutritional contributions. It contains a greater amount of fiber and micronutrients than white bread, helping to improve digestion and prolong the feeling of fullness. This characteristic makes it particularly suitable for a nutritious breakfast and balanced.

Furthermore, the texture of toasted whole wheat bread provides a necessary contrast to the softness of the avocado and poached egg. The bread's structure must be firm to prevent it from falling apart with the moisture of the avocado.

For those who prefer, alternative breads such as rye or sourdough can be used, which maintain similar properties and add deeper flavors.

If you are looking for other preparations featuring avocado to complement your menu, you might be interested in experimenting with recipes such as the creamy lemon and chicken pasta with capers, which also offers excellent combinations of fresh and nutritious ingredients.

This tutorial shows how to make poached eggs using the traditional technique, explaining tricks to ensure they are well-formed and have a perfect yolk.

In this video you will be able to see simple and quick ideas to prepare different varieties of avocado toast, taking advantage of fresh and healthy ingredients you can have at home.