breakfastgut healthhigh protein
Avocado & Egg Sourdough Toast
Toasted whole-grain sourdough topped with mashed avocado, a perfectly soft-poached egg, microgreens, and chili flakes.
Total time
10m
Servings
1
Calories
360
Protein
18g
82score
Nourish Score
82/100
Great choice
Score breakdown
Why this scores well.
Five wellness dimensions, each rated 0–100. Hover any bar to see how this recipe contributes to your goals.
Protein power75/100
Sugar impact86/100
Fullness85/100
Gut health84/100
Blood sugar82/100
Ingredients
- 1 thick slice whole-grain sourdough
- 1/2 ripe avocado
- 1 large pasture-raised egg
- Handful of microgreens
- Pinch of chili flakes
- Sea salt
- 1 tsp olive oil
- Lemon zest
Yields 1 serving
How to make it
- 1
Toast sourdough until golden and crisp.
- 2
Mash avocado with sea salt and lemon zest, spread on toast.
- 3
Poach egg in simmering water with a splash of vinegar for 3 minutes.
- 4
Place poached egg on top of avocado.
- 5
Garnish with microgreens, chili flakes, and a drizzle of olive oil.
Per serving
Protein
18g
Carbs
30g
Fat
20g
Fiber
9g
