Craving a delicious and wholesome start to your day? This smashed avocado and poached egg bagel is a fantastic addition to your collection of Healthy Bagel Breakfast Ideas. It’s incredibly simple to prepare, bursting with fresh flavors, and will keep you energized.
Key Ingredients & Substitutions:
- Bagels: Whole wheat or multi-grain bagels are excellent choices. Gluten-free bagels work well too.
- Avocado: Choose a ripe avocado that yields slightly to gentle pressure.
- Eggs: Fresh eggs are best for poaching.
- Toppings: Red pepper flakes, everything bagel seasoning, or fresh herbs like chives add extra flair.
Ingredients:
- 1 bagel, split
- 1 ripe avocado
- 2 large eggs
- 1 tablespoon fresh lemon juice
- Salt and black pepper to taste
- Optional: Red pepper flakes, everything bagel seasoning, chopped fresh chives
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Servings: 1
- Calories per serving: Approximately 350-400 (depending on bagel type and size)
- Tools Needed: Small saucepan, slotted spoon, small bowl, fork
Step-by-Step Instructions:
1. Prepare Your Bagel
Toast your bagel halves to your desired crispness. You want them warm and slightly golden, ready for your delicious toppings.
2. Smash the Avocado
While your bagel toasts, cut the avocado in half, remove the pit, and scoop the flesh into a small bowl. Add the lemon juice, salt, and pepper, then mash with a fork until it reaches your preferred consistency. You can leave it chunky or make it smooth.
3. Poach Your Eggs
Fill a small saucepan with about 3 inches of water and bring it to a gentle simmer. Carefully crack each egg into a separate small bowl or ramekin. Gently slide each egg into the simmering water. Cook for 3-4 minutes for a runny yolk, or longer for a firmer yolk. Use a slotted spoon to carefully remove the poached eggs.
4. Assemble Your Bagel
Spread the smashed avocado generously over both halves of your toasted bagel. Carefully place one poached egg on top of each bagel half.
5. Add Your Finishing Touches
Season your eggs with a pinch more salt and pepper. Sprinkle with red pepper flakes, everything bagel seasoning, or fresh chives if you like. Enjoy your healthy bagel breakfast immediately!
Variation Ideas:
- Add a slice of tomato or cucumber for extra freshness.
- Drizzle with a touch of balsamic glaze for a sweet and tangy note.
- Sprinkle with sesame seeds or flax seeds for added texture and nutrition.
Storage Instructions:
This dish is best enjoyed fresh. If you have leftover smashed avocado, store it in an airtight container with plastic wrap directly touching the surface to prevent browning; it will keep for up to 1 day. Poached eggs are not ideal for reheating as they lose their texture.
Frequently Asked Questions (FAQ):
- Can I use frozen bagels? Yes, you can use frozen bagels. Just toast them for a bit longer until they are thawed and golden.
- How do I know if an avocado is ripe? A ripe avocado will feel slightly soft when gently squeezed, but not mushy.
- What if I don’t have lemon juice? A small splash of white vinegar can also help prevent avocado from browning and adds a touch of acidity.
- Can I make this ahead of time? It’s best to assemble this fresh. Poaching eggs and smashing avocado just before serving ensures the best flavor and texture.
- What’s the best way to avoid watery poached eggs? Ensure your water is at a gentle simmer, not a rolling boil. You can also add a tablespoon of white vinegar to the water to help the egg whites set faster.
- Is this a good option for Healthy Bagel Breakfast Ideas on the go? While best fresh, you can toast your bagel and smash your avocado ahead of time, then quickly poach and assemble at work if you have access to a microwave and a small pot.
