Poached Egg and Avocado on Toast

This poached egg and avocado toast recipe makes an easy breakfast or lunch packed with flavor and nutrients. Crunchy toast gives way to creamy avocado, soft egg, and gooey yolks. Add some lime and smoked paprika, and your taste buds will be dancing!

If you’re on the hunt for a gourmet breakfast that takes less than 15 minutes, look no further! This poached egg and avocado toast recipe will start your day with flavor, from zesty lime and smoky paprika to creamy avocado and the best gooey egg yolks. 

Not to mention, this recipe is a healthy nutritional power pack! You’ll feel satisfied and ready to fuel your day with fiber and healthy carbs from whole-grain bread, protein from eggs, and healthy fats from avocado. 

Below you’ll find simple tips on how to easily poach an egg with no special equipment so that you can impress your friends and family with this deliciously easy recipe.

What is a Poached Egg? 

Though often considered a cooking technique reserved for fancy brunch meals, poaching an egg can be simple. The process involves cooking eggs in simmering water until the white is set but the yolk remains runny. 

Many people prefer the soft and gooey texture of poached eggs over other types of eggs, like scrambled or hard-boiled. Though you can use an egg poacher tool, you can make this recipe without any special equipment. 

Key Ingredients 

Whole Wheat Bread. Whole wheat bread makes up the base of the dish, so you’ll want to get crusty bread that’s 100% whole wheat. Be sure to toast the bread, so it’s sturdy enough to hold up against the egg and avocado toppings.

Whole grains are a good source of fiber, vitamins, and minerals and can help minimize blood sugar spikes compared with white bread and refined grains.  

Avocado. The avocado adds color, fiber, and creamy healthy fats to this dish. Regularly eating avocados may lower your risk of heart disease and help with high blood pressure levels. 

Make sure your avocado is ripe– it should give slightly when you press your finger on the outer skin. 

Poached Eggs. It’s a common misconception that avocados contain protein, so you’ll need a protein source (like eggs) to make this dish nutritionally balanced. Eggs are also rich in vitamins, minerals, and antioxidants, like choline for brain health and lutein for eye health. 

Smoked Paprika. Smoked paprika brings a flavorful spice and a pop of color to the avocado toast. It’s rich in nutrients and is also anti-inflammatory. 

How to Make Poached Egg and Avocado Toast

First, learn how to poach the perfect egg, then you can quickly assemble your toast and enjoy!

How to Poach an Egg

1. Fill a saucepan with water and add 2 tsp of white vinegar. Bring to a simmer on the stovetop.

2. Prepare a plate covered with a kitchen towel for once your eggs are done. 

3. Poach the eggs one at a time. Crack the first egg into a small bowl to make it easier to transfer into the water. Stir the simmering water vigorously with a spoon so it begins swirling clockwise. Allow the swirling to calm slightly, then drop the egg right into the center.

Tip: Hold the bowl with the egg close to the water to minimize splashing and separation of the egg when you drop it in. 

4. The egg should drop straight to the bottom of the pan and remain relatively still. Set a timer for three minutes. 

Tip: If you prefer a firmer yolk, simmer for 5 minutes for a less runny finished product. Boil longer than 5 minutes, and you’ll have a hard yolk. 

5. After your timer goes off, remove the egg with a slotted spoon and place it on the plate lined with the kitchen towel. Repeat with the second egg. 

Assembling the Dish

1. While you wait for your water to boil for the poached eggs, lightly toast your bread and let it cool on the rack. 

2. Cut the avocado long ways around the pit, and twist apart the two halves. Gently tap a knife in the pit to pull it out. Use a spoon to scoop out the flesh of each half of the avocado. 

3. Depending on your preference, you can either slice the avocado halves and layer them on the toast or mash them onto the toast. 

4. Top with a squeeze of lime juice and sprinkle with salt, pepper, and smoked paprika to taste. 

5. Place one poached egg on each slice of toast and season with chili flakes and additional salt and pepper to taste. 
6. Enjoy!

Recipe Variations

Try cooking the egg in other ways. If you dislike the texture of poached eggs or find them challenging to prepare correctly, this recipe works great with other forms of eggs, like fried eggs or sliced hard-boiled eggs.

Make it vegan. If you don’t eat eggs, you can add protein by sprinkling hemp seeds over the avocados and choosing a whole-grain bread that contains protein. 

Experiment with other spices. Smoked paprika isn’t the only spice that works well to flavor this dish. Try things like everything bagel seasoning, regular paprika, lemon juice, or cayenne pepper. 

Storing Leftovers

Avocado toast doesn’t generally keep well leftover once fully assembled. The best way to store leftovers is to keep the ingredients separate. A cut avocado will keep in the fridge for a couple of days if placed in plastic wrap or an airtight bag. Add a spritz of lime juice to the exposed avocado flesh to prevent browning. 

If you want to poach eggs in advance, submerge them in a bowl of ice water after cooking, then refrigerate the bowl for up to three days. When you’re ready to eat them, boil some water in a pan, remove it from the heat, then place the poached eggs in the water for about a minute to reheat. 

Frequently Asked Questions 

Is avocado toast with egg healthy?

Yes, especially when served on whole wheat bread, avocado toast with egg contains fiber-rich carbs, healthy fats, and protein, along with many vitamins, minerals, and antioxidants. Some people may need to limit the amount of eggs they eat if they have high cholesterol, but evidence behind this recommendation is mixed. 

What is the best method to check if poached eggs are done?

You can check if your poached egg is ready by scooping it up with a slotted spoon, then gently pressing the egg white with your finger. It should feel slightly firm with some give. A three-minute timer and the proper water temperature (simmering) will ensure the perfect poached egg.

Try These Other Avocado Recipes 

Looking for other ways to use up those fresh avocados? Try some of our favorite avocado recipes!

• Endive, Kale, and Smoked Salmon Salad with Avocado and Pink Grapefruit– Simple, fresh, and flavorful side dish. 

• Banana Avocado Smoothie– Refreshing green smoothie with healthy fats. 

• Pesto with Basil and Avocado– An oil-free alternative to pesto without sacrificing flavor!