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🕔 10 – Minute Avocado Toast with Egg | Quick Healthy Breakfast

by The Healthy Eat Editor•

10-Minute Avocado Toast with Poached Egg | Quick Healthy Breakfast

Learn how to make creamy avocado toast topped with a perfectly poached egg in 10 minutes. Easy steps, quick tips, nutrition info and tasty variations. 

Why you’ll love this 

The combination of the creaminess of the avocado, the crispiness of the bread makes this avocado toast a perfect textured and flavored protein, loaded, quick breakfast or light lunch that couldn’t be any better. Nutrient, dense, satisfying, and very easy to customize, it is done in only about 10 minutes.

  • Prep & cook time: 10 minutes 
  • Servings: 1 (easily scaled) 
  • Difficulty: Easy 

Ingredients 

  • 1 large slice whole-grain or sourdough bread 
  • ½ ripe avocado (about 60–70 g) 
  • 1 large egg 
  • 1 tsp white vinegar (for poaching) — optional but helps the egg whites set 
  • Salt to taste (start with a pinch) 
  • Freshly ground black pepper, to taste 
  • Optional toppings: red pepper flakes, chopped chives or cilantro, cherry tomatoes (halved), microgreens, lemon wedge, olive oil drizzle, feta or goat cheese crumbles 

Equipment 

  • Small saucepan or deep frying pan (for poaching) 
  • Slotted spoon 
  • Small bowl (for cracking the egg) 
  • Fork (to mash avocado) 
  • Toaster or grill pan 

Step-by-Step Instructions 

1. Toast the bread 

  1. Start your toaster or heat a grill pan over medium heat. 
  1. Toast the bread slice until golden and crispy (about 2–3 minutes) — you want a sturdy base that won’t get soggy. 

2. Prepare the avocado 

  1. Halve the avocado and remove the pit. 
  1. Scoop the flesh into a small bowl and mash with a fork until mostly smooth but still a bit chunky. 
  1. Season with a pinch of salt and a grind of black pepper. Optional: squeeze ½ tsp lemon or lime juice to brighten the flavor and slow browning. 

3. Poach the egg (2–3 minutes) 

  1. Fill a small saucepan with about 3–4 inches (7–10 cm) of water. Bring to a gentle simmer — small bubbles, not a rolling boil. 
  1. Add 1 tsp white vinegar to the water (optional). The vinegar helps the egg white cling. 
  1. Crack the egg into a small bowl. Create a gentle whirlpool in the simmering water with a spoon and carefully slide the egg from the bowl into the center of the whirlpool. 
  1. Let the egg poach for 2–3 minutes for a runny yolk, 3–4 minutes for medium. Use a slotted spoon to lift and gently tap to check firmness. 
  1. Transfer the poached egg onto a paper towel briefly to remove excess water. 

Tip: If you’re making multiple toasts, poach eggs one at a time or use a larger shallow pan to poach

4. Assemble the toast 

  1. Spread the mashed avocado evenly over the toasted bread. 
  1. Place the poached egg gently on top of the avocado. 
  1. Season with a pinch more salt and pepper. Add toppings as desired: red pepper flakes, chopped chives, cherry tomatoes, microgreens, or a small crumble of feta. Drizzle a little olive oil or extra lemon juice if you like. 

5. Serve immediately 

Cut in half (if desired) and serve while the egg is warm and the yolk is runny. Enjoy! 

Quick variations & add-ins 

  • Spicy: Add a smear of harissa or sriracha on the toast before the avocado. 
  • Protein boost: Add smoked salmon, a thin slice of turkey, or an extra poached egg. 
  • Cheesy: Sprinkle grated Parmesan or crumble feta over the avocado before placing the egg. 
  • Vegan alternative: Replace poached egg with pan-seared tofu slices or a chickpea scramble. 
  • Crunch factor: Add toasted seeds (pumpkin or sunflower) or crushed roasted chickpeas. 

Troubleshooting tips 

  • Egg falls apart: Make sure the water is at a gentle simmer (not boiling) and add a little vinegar. Fresh eggs hold shape better. 
  • Avocado too hard: Use a riper avocado — it should yield slightly when pressed. If only hard ones are available, microwave the whole avocado (unpeeled) for 10–15 seconds to soften slightly. 
  • Toast soggy quickly: Use thick-cut whole-grain or sourdough and toast well. Serve immediately after assembly. 

Nutrition (approx. per serving) 

  • Calories: ~340–420 kcal (depends on bread and toppings) 
  • Protein: 12–15 g 
  • Fat: 20–28 g (mostly healthy fats from avocado and olive oil) 
  • Fiber: 7–9 g 
    (Values are approximate — adjust based on specific ingredients.) 

FAQ 

Can I use fried or soft-boiled eggs instead? 
Yes — the recipe works well with fried, scrambled, or soft-boiled eggs. 

How long can I store mashed avocado? 
Best used immediately. To store briefly, add lemon juice and keep in an airtight container for up to 1 day — expect some browning. 

Can I meal-prep this? 
Prep components separately (toast just before serving). Mash avocado and store with lid and plastic wrap; poach eggs fresh for best texture.