This Smashed Avocado and Poached Egg Toast recipe offers a delightful and nutritious start to your day, fitting perfectly into your repertoire of Healthy Breakfast Toast Ideas. It’s simple to prepare, satisfying, and packed with flavor, making it a perfect choice for busy mornings or a leisurely brunch.
Key Ingredients & Substitutions
- Avocado: Choose ripe avocados for easy smashing.
- Eggs: Fresh eggs are best for poaching.
- Bread: Use your favorite whole-grain or sourdough bread. Gluten-free options work well too.
- Lemon Juice: Freshly squeezed is preferred. Lime juice can be a good substitute.
Ingredients
Main:
- 2 slices whole-grain bread
- 1 ripe avocado
- 2 large eggs
- 1 tbsp fresh lemon juice
- 1 tbsp olive oil
- Pinch of red pepper flakes (optional)
Spices:
- Salt, to taste
- Black pepper, to taste
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Servings: 1
- Tools Needed: Small saucepan, slotted spoon, toaster
Step-by-Step Instructions
1. Prepare Your Toast
Begin by toasting your bread to your preferred crispness. A good quality, hearty bread will hold up best to the avocado and egg. Set your toasted bread aside while you prepare the other components.
2. Smash the Avocado
Halve your ripe avocado, remove the pit, and scoop the flesh into a small bowl. Add the lemon juice, a pinch of salt, and a dash of pepper. Use a fork to smash the avocado to your desired consistency; some prefer it smooth, others chunkier.
3. Poach the 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 first. 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 Toast
Spread the smashed avocado evenly over your toasted bread. Carefully place one poached egg on top of each avocado-covered toast. Drizzle with a little olive oil, and sprinkle with red pepper flakes if you enjoy a touch of heat.
Variation Ideas
- Add a sprinkle of everything bagel seasoning for extra flavor.
- Top with thinly sliced radishes or cherry tomatoes for freshness.
- Include a dash of your favorite hot sauce for a spicy kick.
- For an extra protein boost, add some smoked salmon.
Storage Instructions
This dish is best enjoyed immediately after preparation for optimal freshness and texture. Leftover smashed avocado can be stored in an airtight container in the refrigerator for up to 1 day, with plastic wrap pressed directly onto the surface to prevent browning. Poached eggs do not store or reheat well.
Frequently Asked Questions (FAQ)
Q: How do I know if an avocado is ripe?
A: A ripe avocado will feel slightly soft when gently squeezed and will have darker skin.
Q: Can I fry the egg instead of poaching it?
A: Yes, you can absolutely fry your egg to your preference if poaching seems daunting or you prefer a fried egg.
Q: What kind of bread is best for Healthy Breakfast Toast Ideas?
A: Whole-grain, sourdough, or multigrain breads are excellent choices as they offer more fiber and nutrients.
Q: How can I prevent my poached eggs from spreading in the water?
A: Add a tablespoon of vinegar to the poaching water, and ensure the water is simmering gently, not boiling vigorously.
Q: Can I prepare the smashed avocado ahead of time?
A: You can prepare it a few hours in advance, but add extra lemon juice and press plastic wrap directly onto the surface to minimize browning.
Q: What other toppings go well with avocado toast?
A: Besides poached eggs, consider feta cheese, everything bagel seasoning, or microgreens.
