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Two slices of sourdough with smashed avocado, halved jammy eggs and chili flakes
BreakfastBrunchVegetarian

Avocado Egg Toast

Sourdough topped with smashed avocado and jammy eggs. 22g protein, 9g fiber and 130mcg folate. The 15-minute breakfast worth repeating.

22g Protein9g Fiber130mcg Folate1mcg B12
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Prep5 min
Cook10 min
Calories400 kcal
Serves1

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

1 serving

Instructions

5 steps · about 15 minutes total

  1. Boil the eggs

    Lower the eggs into boiling water and cook 6½ minutes for jammy yolks (8 for firm). Transfer to ice water, then peel.

  2. Toast the bread

    Toast the sourdough until deeply golden. Sturdy toast is structural, not decorative.

  3. Smash the avocado

    Smash the avocado with lemon juice, salt and pepper. Chunky, not pureed.

  4. Assemble

    Spread the avocado thickly on the toast, halve the eggs and arrange on top.

  5. Finish

    Drizzle with olive oil, scatter chili flakes and pumpkin seeds, and eat immediately.

Why this helps

Folate and B12 at breakfast

Eggs are one of the few breakfast foods that deliver meaningful B12 and vitamin D, while avocado brings folate, fiber and potassium. Together on whole-grain toast, this covers nutrients that are hard to get before noon, in 15 minutes, with no special equipment.

All about ProteinAll about FiberAll about FolateAll about Vitamin B12

Nutrition facts

per serving · % DV
  • Calories 400 kcal20%
  • Protein 22g44%
  • Total Carbohydrate 30g11%
  • Dietary Fiber 9g32%
  • Total Sugars 3g6%
  • Total Fat 24g31%
  • Sodium 380mg17%

Vitamins & minerals

  • Iron 3.4mg19%
  • Calcium 90mg7%
  • Magnesium 70mg17%
  • Potassium 620mg13%
  • Vitamin C 9mg10%
  • Vitamin D 2mcg13%
  • Vitamin B12 1mcg42%
  • Folate 130mcg33%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 1).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

Is avocado toast actually healthy?
Made this way, yes: whole-grain bread plus avocado plus two eggs gives 22 g protein, 9 g fiber and a third of your daily folate. The café version on white bread with one thin smear of avocado is a different story.
How do I get jammy eggs every time?
6½ minutes in actively boiling water, then straight into ice water. The ice bath stops the cooking. That's the step people skip.
Can I meal-prep avocado toast?
Not assembled: avocado browns and toast sogs. But you can boil eggs ahead (they keep 5 days refrigerated) and the morning assembly takes 3 minutes.
How do I pick a ripe avocado?
It should yield gently to palm pressure (not fingertip, which bruises it). If it's hard, ripen it in a paper bag with a banana for a day or two.
Can I make it vegan?
Swap the eggs for smashed chickpeas with a pinch of kala namak (black salt) for an eggy note. You'll keep the fiber and folate; protein drops to about 14 g.
Is this good for pregnancy?
The 130 mcg of folate per serving is genuinely useful, since folate needs rise in pregnancy. Use fully cooked (firm) eggs to be safe, and talk to your doctor about a prenatal supplement, which food alone can't replace.
How can I add more protein?
Add a third egg or 30 g of smoked salmon. Both keep the 15-minute timeline.
What bread is best?
A dense whole-grain sourdough: the whole grains add fiber and iron, and the sturdy crumb holds up under the avocado. Avoid soft white sandwich bread.

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