Avocado and Egg Toast

Name: Avocado and Egg Toast
Prep time: 5 min
Cook time: 7 min
Total time: 12 min
Ingredients: 2 eggs; 2 slices wholemeal bread; ½ avocado, ripe, stoned and scooped from the skin; 1 tsp lemon juice; 1 pinch salt; 1 pinch black pepper; ¼ tsp red chilli flakes (optional); 10 g rocket, washed and dried (optional)

Contains egg (no meat or fish)

Wholemeal toast spread with lemony smashed avocado and topped with two soft-boiled eggs and chilli flakes.

Avocado and Egg Toast is an International sandwich, ready in about 12 minutes and made with egg, wholemeal bread and avocado. It serves 1 and is rated beginner to cook.

Start cooking

Savor this delicious avocado toast topped with soft-boiled eggs and garnished with pomegranate seeds. — Photo: Jane T D. / Pexels · Pexels License

Prep: 5 min
Cook: 7 min
Total: 12 min
Serves: 1
Level: Beginner
Calories: 426

Ingredients

1 serving

2 (100 g) Eggs (opens in a new tab)Contains eggs
2 slices (64 g) Wholemeal bread (opens in a new tab)Contains wheat, gluten
½ (75 g) Avocado (opens in a new tab), ripe, stoned and scooped from the skin
1 tsp (5 g) Lemon juice (opens in a new tab)
1 pinch (0.5 g) Salt (opens in a new tab)
1 pinch (0 g) Black pepper (opens in a new tab)
¼ tsp (0.5 g) Red chilli flakes (opens in a new tab) (optional)
10 g Rocket (opens in a new tab), washed and dried (optional)

Equipment

Saucepan (opens in a new tab)

Method

1
Step 1
Bring a small pan of water to a rolling boil. Lower in the eggs (opens in a new tab) and boil for 6½ minutes for jammy yolks, then move to cold water.
- 7 min
- high heat
- Saucepan (opens in a new tab)
Food safety: Cook eggs until fully set for young children, pregnant people or anyone vulnerable.
2
Step 2
Meanwhile toast the bread until golden and crisp. Mash the avocado (opens in a new tab) with the lemon juice (opens in a new tab), salt and pepper (opens in a new tab), leaving it a little chunky.
- 3 min
How it looks · Photo: Mateusz Feliksik on Pexels
3
Step 3
Spread the avocado (opens in a new tab) over the toasted bread, top with a few rocket (opens in a new tab) leaves, then peel, halve and arrange the eggs (opens in a new tab) on top. Finish with chilli flakes (opens in a new tab).
- 2 min

About this dish

Origin: Not attributed to one place · Origin uncertainA modern, everyday preparation with no single place of origin.Also popular in Australia, United States, United Kingdom
Dish: Breakfast · Brunch · Sandwiches · Egg dishes
Cooking method: Boiled, Toasted
Taste: creamy, savoury, fresh
Diet: Vegetarian (lacto-ovo) · Dairy-free · No nut ingredients · High-protein
All labels
Vegetarian (lacto-ovo) · Eggetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Dairy-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · High-protein · Carb-conscious · Calorie-conscious
Worked out from the ingredients. How labels work
Good for: Everyday
Cook more with: Egg · Wholemeal bread · Avocado · Lemon juice
Techniques: Toasting · Boiling · Spice roasting (dry-roasting)

Allergens

May contain: Milkfrom wholemeal bread
Contains: Eggsfrom egg
Contains: Wheatfrom wholemeal bread
Contains: Glutenfrom wholemeal bread
May contain: Soyfrom wholemeal bread
May contain: Sesamefrom wholemeal bread

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

426 kcal per serving

Calculated

1 serving ≈ 245 g · recipe makes 1

Where the energy comes from

Protein 20%
Carbohydrate 32%
Fat 47%

Nutrition per serving and per 100 g
Nutrient	Per serving	Per 100 g*
Energy	426 kcal	174 kcal
Protein	22.1 g	9 g
Carbohydrate	34.9 g	14.3 g
Net carbohydrate	26 g	10.6 g
Sugars	3.8 g	1.5 g
Added sugars	0 g	0 g
Fibre	8.9 g	3.6 g
Fat	22.8 g	9.3 g
Saturated fat	5.2 g	2.1 g
Trans fat	0.1 g	0 g
Cholesterol	372 mg	152 mg
Sodium	594 mg	243 mg
Salt equivalent	1.5 g	0.6 g

Vitamins & minerals per serving

Potassium: 672 mg
Calcium: 169 mg
Iron: 3.8 mg
Magnesium: 82 mg
Vitamin A (RAE): 165 µg
Vitamin C: 9 mg
Vitamin D: 2 µg
Vitamin B12: 0.9 µg
Folate (DFE): 136 µg

How these numbers were made

Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
*Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
Optional ingredients are not included: red chilli flakes, rocket.
“—” means the value isn’t known for enough of the ingredients; it is never zero by default.
Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

Eggs straight from the fridge need about 30 seconds longer.

Common mistakes

Mashing the avocado too early — it browns. Do it while the eggs cook.

Storage

Best eaten immediately.

Variations

Poached eggs: Poach the eggs in barely simmering water for 3 minutes instead of boiling.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added 26 Oct 2026 · Updated 8 Nov 2026

Recipe DNA

How this dish is built

Compare with

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Egg2 piece · 100 g
Wholemeal bread2 slice · 64 g
Avocado, ripe, stoned and scooped from the skin0.5 piece · 75 g
Lemon juice1 tsp · 5.1 g
Rocket, washed and dried (optional)10 g

Used in steps 1, 2, 3

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

Poached Eggs
International · 13 min · 144 kcal · Contains egg
Creamy Scrambled Eggs
International · 7 min · 204 kcal · Contains egg
Cheese Omelette
International · 7 min · 404 kcal · Contains egg
Egg Salad Sandwich
International · 24 min · 435 kcal · Contains egg