Avocado toast with fried eggs

Name: Avocado toast with fried eggs
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Ingredients: 2 slices whole-wheat bread (64 g); ½ avocado avocado (100 g); 2 large eggs (100 g); 1 tsp olive oil, for the pan (4.5 g); A squeeze of lemon juice; Salt, pepper, and chopped dill or chili flakes

Two slices of whole-wheat toast with mashed avocado and a fried egg on each: a filling breakfast in about 10 minutes.

504calories

23 gprotein

37 gcarbs

31 gfat

Per serving, 1 of 1. Calories and macros from USDA values for the amounts below.

In these collections: High-protein breakfast

Photo of a similar dish: Nicola Barts on Pexels.

Ingredients

Whole-wheat bread2 slices · 64 g161 cal
Avocado½ avocado · 100 g160 cal
Eggs2 large · 100 g143 cal
Olive oil, for the pan1 tsp · 4.5 g40 cal
Whole recipe, 1 serving504 cal

To taste, not counted: a squeeze of lemon juice; salt, pepper, and chopped dill or chili flakes. They add a few calories at most.

Method

Toast the bread.
Mash the avocado with a squeeze of lemon, salt, and pepper.
Heat the oil in a nonstick pan over medium heat. Crack in the eggs and fry for 2 to 3 minutes, until the whites are set. Cover the pan for the last minute if you like firmer yolks.
Spread the avocado over the toast, top each slice with an egg, and finish with pepper and dill.

How the calories add up

Half an avocado adds 160 of the 504 calories. A thinner layer, a quarter of an avocado, saves about 80.
Frying the eggs in a teaspoon of oil adds 40 calories. Poached or boiled eggs need no oil.
The two eggs supply about 13 g of the 23 g of protein.

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Recipe by the Calorify team. Nutrition is calculated from USDA FoodData Central (SR Legacy) values for the amounts listed, then rounded. It is an estimate, not a lab analysis, and your ingredients and portions may differ. Times are approximate. General information, not individualized nutrition advice. Read our editorial approach.