← All recipes Breakfast · Vegetarian · 10 min
Avocado Egg Toast
Whole wheat toast with lemony avocado, an egg and egg whites on top. A 10-minute breakfast with 29 g of protein and 346 calories.
- Calories
- 346
- Protein
- 29 g
- Carbs
- 31 g
- Fat
- 12 g
- Fibre
- 6 g
Protein 33% Carbs 36% Fat 31% of calories. Per serving, worked out from the gram weights below.
Ingredients
1 serving
- Whole wheat bread2 thin slices (60 g)
- Avocado, mashed30 g (about 1/5 avocado)
- Egg1 large (50 g)
- Liquid egg whites130 g (about 4 whites)
- Tomato, sliced40 g (4 slices)
- Lemon juice, chili flakes, salt and pepperto taste
Method
- Toast the bread.
- Mash the avocado with a squeeze of lemon, a pinch of salt and some chili flakes.
- Heat a non-stick pan over medium heat with no oil. Cook the egg and pour the egg whites next to it. Cover for 2 to 3 minutes, until the whites are fully set.
- Spread the avocado over both slices, top with the egg whites, the egg and the tomato. Finish with black pepper and more chili flakes.
Tips
- Weigh the avocado once. A “half avocado” is often 100 g, which is three times the fat in this recipe.
- A lid on the pan sets the whites from the top, so you never have to flip them.
- Want it bigger? Add 100 g of egg whites for about 50 calories and 11 g of protein.
Shopping list
Produce
Dairy & Eggs
Bakery
Spices & Sauces
Macros by ingredient
| Ingredient | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Whole wheat bread | 60 | 151 | 7.5 | 25.6 | 2.1 | 3.6 |
| Avocado, mashed | 30 | 48 | 0.6 | 2.5 | 4.5 | 2 |
| Egg | 50 | 72 | 6.2 | 0.3 | 4.8 | 0 |
| Liquid egg whites | 130 | 68 | 14.3 | 0.9 | 0.3 | 0 |
| Tomato, sliced | 40 | 7 | 0.4 | 1.6 | 0.1 | 0.5 |
| Total per serving | 346 | 29 g | 31 g | 12 g | 6 g |
Values per ingredient at the weight shown, from the food table our coaching app uses. Herbs, spices and lemon add too little to count.
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