Poached Eggs & Avocado on Toast
A reliable go-to breakfast — poached or steamed eggs on wholegrain toast with sliced avocado. Lean protein and healthy fats, ready in under 10 minutes.
- 345
- kcal
- 20g
- protein
- 22g
- carbs
- 21g
- fat
- 7g
- fiber
- 10 min
- time
Method
Heat the water
Bring a pan of water to a gentle simmer (not a rolling boil). Add the white vinegar, for poaching (optional) if using — it helps the whites hold together.
Cook the eggs
POACH: crack each eggs into a cup, stir the water into a gentle whirlpool, and slide the egg into the centre. Cook 3 minutes for a soft yolk. STEAM: alternatively, set the eggs in a steamer basket over simmering water, cover, and steam 6 minutes.
3:00Toast the bread
Toast the slice wholegrain bread while the eggs cook.
Prep the avocado
Slice or smash the avocado and spread or lay over the toast. Add squeeze of lemon or chilli flakes (optional) if using.
Assemble
Lift the eggs out with a slotted spoon, drain briefly, and sit them on the avocado toast. Season with salt & pepper, to taste.
Notes
Around 345 kcal and 20g protein per serving (2 eggs ~140, 1 slice toast ~85, half an avocado ~120). Naturally lactose-free. Poaching and steaming both add no cooking fat, so this is one of the leanest ways to do eggs. The fresher the egg, the better it holds together when poaching; a splash of vinegar helps the whites set. Steaming (6 min) is more forgiving and hands-off if poaching is fussy. The avocado adds healthy fats and fibre that keep you full through the morning. A squeeze of lemon or chilli flakes on the avocado lifts it.