Avocado Toast with Egg
A healthy, balanced breakfast doesn’t have to be complicated. Get protein, grains, and healthy fats all in one meal with this recipe for avocado toast with egg.
Prep time: 15 minutes
Makes 4 servings
Serving size: 1 toast
4 pieces hearty whole-grain bread
1 avocado, mashed
½ tsp. salt (optional)
¼ tsp. ground black pepper
1/4 cup nonfat plain Greek yogurt
1. To poach each egg, fill a 1-cup microwaveable bowl with ½ cup water. Gently crack an egg into the water, making sure it’s completely submerged. Cover with a saucer and microwave on high for about 1 minute, or until the white is set and the yolk is starting to set but still soft (not runny).
2. Toast the bread and spread each piece with ¼ of the mashed avocado.
3. Sprinkle avocado with the salt (optional) and pepper. Top each piece of toast with a poached egg. Top the egg with 1 tablespoon Greek yogurt.
Nutrition Facts: Calories: 240 Carbohydrates: 25 g Protein: 12 g Saturated Fat: 2.8 g Sugars: 4 g Dietary fiber: 9 g Cholesterol: 185 mg Sodium: 230 mg Potassium: 325 mg
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Reference: “Egg and Avocado Toasts. Recipes for Healthy Living. American Diabetes Association, 2017. Web. 18 Mar. 2019. < https://www.diabetesfoodhub.org/recipes/egg-and-avocado-toasts.html>