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Avocado and Egg on Toast: a Most Delicious Breakfast

John loves to eat and this subsequently led to him teaching himself to cook. His eldest son is also a qualified chef and passes on tips.

A more stylish presentation: Katja Grainger

A more stylish presentation: Katja Grainger

Boiled Egg on Toast

I am a true fan of the humble egg as the ideal breakfast food. It is so versatile and there are so many ways to enjoy eggs: boiled, poached, fried, scrambled, as an omelette, or even French toast.

One of my favourite, and simplest, ways to eat eggs is boiled. For many, boiled eggs on toast may seem quite a dull and boring breakfast, but I have a way to add a bit of zest and excitement to this dish.

Avocado and eggs

Avocado and eggs

One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.

— webmd.com

Enter Avocado

To liven up this dish, try spreading the toast with avocado first before topping it with the boiled eggs. Use avocado in place of butter. It is beautiful and creamy, and trust me, you don’t need both. It is also cholesterol free, another bonus.

People often combine chicken and avocado, but have you ever combined this wonderful and indulgent fruit (yes it is a fruit) with eggs? Well, if not, let me tell you, “It is a match made in Heaven!” Combine it with a few extra touches, I will mention, and .. mmmm .. perfect.

A perfect avocado by Thanti Nguyen

A perfect avocado by Thanti Nguyen

Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.

— Kris Gunnars BSc

Easy Recipe

This following recipe is one of the easiest you will ever prepare and the amount of ingredients mentioned is for one person. Just multiply all ingredients for how ever many you are cooking for.

* please note that the ingredients in this recipe are based on using large eggs and a reasonable sized avocado. If the eggs are small use three, and if the avocado is small you may need to use a half instead of a quarter.

Cook Time

Prep timeCook timeReady inYields

2 min

6 min

8 min

Serves one person

Put the lid on the saucepan

Put the lid on the saucepan

Instructions

  1. Boil two eggs in a saucepan. Place a lid on the saucepan and turn off the heat as soon as the water begins to boil, removing the eggs from the hot plate. There will be enough heat for them to continue cooking and by the time the toast is cooked and you spread it with avocado, the eggs will be semi-soft and perfect.
  2. Toast bread - two slices
  3. Cut an avocado in two and use one quarter to spread on the toast (no butter needed.) lightly salt and pepper the avocado if needed.
  4. Pour the hot water off the eggs and replace with cold water. Shell the eggs and place on top of the avocado buttered toast.
  5. Mush up the boiled eggs. Add a little more salt and pepper to taste, and a pinch of garlic powder. For a little extra zing - add a few drops of chipotle Tabasco sauce.
  6. Sit down and enjoy your breakfast.
Suggested Condiments

Suggested Condiments

Ingredients

  • 2 eggs, boiled
  • 2 slices bread, toasted
  • 1/4 avocado
  • to taste salt, pepper, spices

Recipe Rating

Avocado Nutrition Facts

Avocados are rich in healthy, good fats. In fact, avocados are the only fruit apart from olives to contain monounsaturated fats.

So, why are these fats good for us?

1.Healthy fats help you absorb essential fat-soluble nutrients (such as vitamin E),

2. reduce the risk of developing Type 2 diabetes,

3. help maintain heart health,

4. promote healthy skin

5. and are great for the waistline.

In fact, research has found that people who eat avocado weigh less, have a lower BMI and a smaller waist than people who avoided the delicious fruit.

Avocado and egg on toast

Avocado and egg on toast

Egg Nutrition Facts

Are 2 boiled eggs a day good for you?

Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.

No Nutrition Capsule

I was going to include a nutrition capsule here but when looking up nutrition facts for avocados they differed greatly. Also, the cholesterol levels for eggs are confusing because it is the “good” type and not “bad.” So, I decided against it.


A Different Method But Also Delicious

Review From a Friend

I just received an email from my friend and colleague Greg Cain who tried out his breakfast since I wrote the article, and had the following to say:

“John - the day got away from me yesterday before I had a chance to send this to you. I woke up and was digging through the goods in the kitchen, thought of you and made this breakfast of muffin, avocado and soft-boiled egg. The timing worked out just as you said in an article you wrote quite some time ago! Anyway, it made me smile and realize I’ve got friends all over the globe who are doing good and living their best life. I count you among one of those friends. You certainly influenced my day yesterday, and we didn’t even interact.

I’m watching my waistline so the sourdough muffin saved me about 40 calories. Haha! Also, it was delicious, no doubt about it. It’s at least the third or fourth time I’ve eaten this since I read your wonderful article.“

Thank you for the acknowledgement, Greg. The breakfast you made looks absolutely delicious. I love the addition of the sourdough muffin especially.

Avocado and Boiled Egg on Toasted Sourdough Muffin

Avocado and Boiled Egg on Toasted Sourdough Muffin

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2021 John Hansen

Comments

John Hansen (author) from Queensland Australia on April 17, 2021:

Thank you, Ravi, I am surprised how underrated avocado is, and how many people have never even tried it. The recipe is very simple and I am sure you will enjoy it.

Ravi Rajan from Mumbai on April 17, 2021:

Wonderful recipe John. I have always been a fan of Avocado and it is amazing that this super fruit has so many nutrients and health benefits. I am surely going to try this simple recipe. Thanks for sharing John.

John Hansen (author) from Queensland Australia on April 17, 2021:

Check out the great review I added at the end of the article by Greg Cain after trying this recipe for breakfast.

John Hansen (author) from Queensland Australia on January 16, 2021:

Thank you, Rajput. I look forward to reading about your experience and how it turns out.

Rajput from London, United Kingdom. on January 16, 2021:

it looks yum. I am gonna give it a try and I would share my experience.

BRENDA ARLEDGE from Washington Court House on January 16, 2021:

John,

I don't really know. It's just one if those things I instantly say no to...i truly do cringe at the thought.

Who knows...maybe one day I will try it.

Then I might kick myself for not enjoying it sooner.

John Hansen (author) from Queensland Australia on January 16, 2021:

Really, Brenda? What is it about avocado that makes you cringe? There is no real effort, you just cut it in half remove the seed and there is a lot of flesh in one..enough to thickly spread on probably six or eight pieces of toast from one avocado. It is great just by itself even, with just a bit of salt. You need to at least try it to find out.

BRENDA ARLEDGE from Washington Court House on January 16, 2021:

John,

I have never tried Avocado.

I even cringe at the thought. Plus I hear it is alot of work just to get a little bit of avocado.

The health benefits sound great but unless I get over that cringe....I guess I will never know.

John Hansen (author) from Queensland Australia on January 15, 2021:

Yes, it is both of those, Nithya. Thanks for reading.

Nithya Venkat from Dubai on January 15, 2021:

A healthy easy to make breakfast, thank you for sharing.

John Hansen (author) from Queensland Australia on January 15, 2021:

Yes, it is very healthy, Cynthia. Glad it is ideal for you. Thank you for reading.

Cynthia from Australia on January 15, 2021:

This is definitely my ideal breakfast! So Healthy!

John Hansen (author) from Queensland Australia on January 15, 2021:

Thanks Doug, it’s flexible. Anytime between 7am and 9am.

John Hansen (author) from Queensland Australia on January 15, 2021:

That is great Rosina. I am sure you can find one of those ingredients.

Doug West from Missouri on January 15, 2021:

Looks good, sign me up. What time is breakfast?

Rosina S Khan on January 15, 2021:

Thank you so much Linda and John for helping me finding a substitute for Avocado. My mother tells me both hummus and avocado are not native ones and probably imported from abroad. So now for this delicious breakfast, I now know If I don't find avocado, I will look for hummus.

John Hansen (author) from Queensland Australia on January 15, 2021:

Denise, a substitute can be found for almost anything. Glad you found scrambled tofu can fit the bill at replacing eggs with avocado. Thanks for reading.

John Hansen (author) from Queensland Australia on January 15, 2021:

Thank you manatita...that is great news. A recipe can’t be much easier than this. Glad you will try making it.

John Hansen (author) from Queensland Australia on January 15, 2021:

Firstly Linda, thank you for answering Rosina’s question...hummus of course! I couldn’t think for the life of me. Sorry, to publish this after you had eaten breakfast..but there is always the next one.

I am too surprised that there are so many here that have never tried avocado. Thanks for the great comment.

John Hansen (author) from Queensland Australia on January 15, 2021:

Ruby, I am surprised that there seem to be so any people who have never tried avocado. You really do need to give it a try. It is a wonderful fruit. I am sure you would like it.

Denise McGill from Fresno CA on January 15, 2021:

I agree with you about the Avacado. It certainly is a good source of creamy goodness when spread on toast. Since I have been vegan now for the past 2 years, I don't have egg but sometimes I will put some tofu scramble on toast with my avacado. It is yummy.

Blessings,

Denise

manatita44 from london on January 15, 2021:

The whole hub is beautifully described and even I can do those eggs and avocado now. I loved the video too, so that's two recipes together. Awesome!

Linda Lum from Washington State, USA on January 15, 2021:

John, I've good news and bad news. The good news is this is a great article (I love avocado and a runny egg). The only bad news is that I read this after I had already eaten breakfast.

I am amazed to hear some people say that they've never eaten an avocado or, in the case of Billybuc, won't because they are green? Oh well, as you said, the more for the rest of us.

As to Rosina's question--I would recommend hummus on that toast. It is healthy, creamy, and has much of the nutritional value of the avocado.

Ruby Jean Richert from Southern Illinois on January 15, 2021:

Would you believe that I've never tasted avocados. I do not know why? I will try it. Your sandwich looks delicious!

John Hansen (author) from Queensland Australia on January 15, 2021:

Thanks, Shauna. You can use eggs cooked any way you prefer for this recipe, I sometimes use poached eggs as well. Let me know if you do make iIt for breakfast over the weekend.

John Hansen (author) from Queensland Australia on January 15, 2021:

Hi MG, thanks you for checking out my breakfast recipe. I am not sure if I am a culinary expert, but I love food and cooking and I do my best. Drop in for breakfast next time you journey this way.

John Hansen (author) from Queensland Australia on January 15, 2021:

Thank you, Peg. I thought I’d join the club of those who write recipe article here. So glad this is your type of breakfast.

Shauna L Bowling from Central Florida on January 15, 2021:

John, like you, I love eggs in any way, shape or form. And I love avocados. They're so good for you! Using smooshed avocados as a spread is a healthy alternative to mayo.

Your sandwich looks delicious. I think I'll try your recipe but cook the eggs over easy or poach them. I like runny yolks. I'll have to make this dish over the weekend. It's making me hungry just looking at the photo!

MG Singh emge from Singapore on January 15, 2021:

You seem to be a culinary expert as well. Great, hen I come to Australia must breakfast with you !!

Peggy Woods from Houston, Texas on January 15, 2021:

That type of breakfast is right up my alley, so-to-speak. Yummy! We eat eggs frequently and also avocados.

John Hansen (author) from Queensland Australia on January 15, 2021:

Chitrangada, thank you for the nice comment. I had this for breakfast this morning so thought why not take the advantage of writing about it, and something a bit different from my usual poetry and stuff. Glad you found my narration appealing.

John Hansen (author) from Queensland Australia on January 15, 2021:

Haha Bill, you sound like one of my sons..he would never eat anything green either. All the more avocado for the rest of us. There are plenty of eggs to go around. Thanks for reading.

John Hansen (author) from Queensland Australia on January 15, 2021:

Pamela, your son has good taste. Yes, it sure is easy to make. Glad he images made it look appealing too. I thought I would write something a little different for a change of pace.

Chitrangada Sharan from New Delhi, India on January 15, 2021:

A good writer is a good writer--whether poems or recipes or any other subject. Your narration made this recipe more delicious.

Eggs are versatile and a comfort food, with the advantage of being nutrition packed. My children love to experiment with it. I like the addition of avocados. Perfect breakfast.

Thank you for sharing.

Bill Holland from Olympia, WA on January 15, 2021:

I'll take the eggs and leave you the avocados, if it's all the same to you. :) I try to stay away from foods that are green. lol Happy Weekend, buddy!

Pamela Oglesby from Sunny Florida on January 15, 2021:

One of my sons loves this breakfast. It looks so delicious in your pictures, and it is easy to make. Thanks for an interesting article with an unusual topic from you.

John Hansen (author) from Queensland Australia on January 15, 2021:

Hey Greg. How fortunate that you have half an avocado left over. Be sure to try this for breakfast. Thanks for reading and your great comment.

greg cain from Idaho, USA on January 15, 2021:

John - looks fantastic! Thanks for sharing and inspiring. Like Eric, I think I might just have this for breakfast today. I happen to have half an avocado left from dinner we had last evening. Thanks, my friend, and have a good weekend!

John Hansen (author) from Queensland Australia on January 15, 2021:

Eric, sunny side up is fine too. Whatever your preference will work.

Eric Dierker from Spring Valley, CA. U.S.A. on January 15, 2021:

I am all in, been there and done that. I like my eggs sunny side up though. I will try with the boiled. By golly I will have one today. Stop by a local stand for the avo.

John Hansen (author) from Queensland Australia on January 15, 2021:

Really, Flourish, never had avocados? Well, they are a real treat believe me. Sorry to make you hungry at an inappropriate time, but thanks for reading.

FlourishAnyway from USA on January 15, 2021:

I've never had avocados and with my intermittent fasting diet I skip breakfast but this is making me hungry.

John Hansen (author) from Queensland Australia on January 15, 2021:

Thank you for reading and for your fine comment, Umesh. I am glad you love eggs and will try this.

Umesh Chandra Bhatt from Kharghar, Navi Mumbai, India on January 15, 2021:

Looks delicious. Would try some day. Incidentally egg is my favourite also. Thanks John for sharing your culnery skills with us.

John Hansen (author) from Queensland Australia on January 15, 2021:

It really is delicious, Rosina. It is a shame if avocados aren’t available in your area. I have been trying to think of a substitute but can’t really think of anything. I am sure if Linda Lum (Carb Diva) reads this she will be able to suggest something.

John Hansen (author) from Queensland Australia on January 15, 2021:

Hello Liz, thank you for getting in early and being the first to read this. Yes, it is always difficult to know what to believe as far as the nutrition of various foods is concerned because it changes every few years.

This has been the case with eggs and avocado.

Yes, lemon juice stops avocado going brown in a salad, or you can store a cut avocado by sprinkling lemon juice on it and/or keeping it in a sealed plastic bag minus air.

Rosina S Khan on January 15, 2021:

This seems like a great mouthwatering breakfast. I am sure I would like to try it but I am not sure if avocados are available in our area. Do you know a substitute for them? Thanks for the wonderful share, John.

Liz Westwood from UK on January 15, 2021:

This is a great and very healthy idea. Confusion arose years ago with eggs and the debate over their healthiness. Now that the good and bad cholesterol has been sorted out, it's great to have them back on the healthy list. As you rightly say, they are so versatile and a great source of protein. I have learnt from previous mistakes with avocado. I wondered why they went brown in a salad until I was given the tip of putting lemon juice on them.

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