One of my favorite times of the year is when avocados are in season. They are so creamy and delicious. I will add them to just about anything when they are in season. One of my new favorite recipes which is a spin-off a plate I ordered for brunch recently, is Avocado Egg Toast.
What is avocado toast?
Avocado toast has popped up on menus all around the city in one way or another. Chefs get creative with the ingredients and garnishes but one thing remains the same, the CREAMY AVOCADO SMASH. Although the avocado can also be sliced thin and placed on the toasted bread, I’ve mostly seen it smashed, almost like a guacamole. I’ve also seen it topped with everything from a sunny side up egg, to bacon (not the healthiest choice but SOOO delicious), sliced tomato and even a soft boiled egg for a kind of Benedict if you will. This is such a versatile dish, its can be easily modified by topping with your favorite veggies and/or protein.
Avocados offer nearly 20 vitamins and minerals, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy)…this according to WebMD. They are also low in sugar which is important to many of us for various health/dietary reasons. One thing I found curious is that avocados are also high in fiber. I love this because it helps you feel full longer and that’s such a plus when thinking about what to have for breakfast for example. It will help keep those mid morning cravings at bay.
Avocados are high in fat, however, it’s monounsaturated fat, which is a “good” fat that helps lower bad cholesterol. Everything in moderation of course because they are also high in calories (50 calories per ounce). The recommended serving is about 1/3 or a medium avocado (about 1.7 ounces).
Ho to make Creamy Avocado Egg Toast
Keeping all of that in mind as I was thinking of making a health version of what I had enjoyed so much at a restaurant recently, I came up with my new favorite way to have toast in the morning. It takes only a few minutes to make so I don’t have to think twice about eating breakfast because it will take too much time when I’m already running late (which happens often and I end up skipping it which is not good).
My version of creamy avocado toast is topped with hard boiled egg, fresh diced tomatoes, then garnished with fresh cut chives and red pepper flakes for a little spicy kick is packed with vitamins, protein and is super filling.
The avocado, when smashed, is already creamy so there’s no need to add mayonnaise or anything like that. All I did was squeeze some fresh lime juice and seasoned it with kosher salt and black pepper and gave it all a quick stir in a small bowl. That is really it. I spread the smash over a slice of toasted multi grained bread. The hard boiled egg, I actually made the day before and kept in my refrigerator (without taking the shell off of course) and used my egg slicer to get them nice and thin. You can also use a sharp knife or even dice the egg if you prefer. For a fool-proof way to hard boil your eggs click here. I have the simple steps outlined in my egg salad recipe.Print
Avocado Smash with Egg Toast
Creamy avocado smash topped with hard boiled egg and spread over a toasted slice of multigrain bread. Topped with fresh diced tomatoes. Garnished with fresh cut chives and red pepper flakes for a little spicy kick. This is easily a breakfast of champions packed with vitamins, protein and is super filling.
- Prep Time: 5
- Total Time: 5
- Category: Breakfast or brunch
- Method: Easy
- Cuisine: American
- 1 small Haas avocado, peeled and cored (rough chopped)
- 1tbsp fresh squeezed lime juice
- 1 hard boiled egg, sliced or diced
- 1/2 vine ripe tomato (small diced)
- Kosher salt, to taste
- Fresh cracked black pepper, to taste
- Red pepper flakes, to taste
- In a bowl smash the diced avocado with a fork. Stir in the lime juice, salt and pepper.
- Toast the sliced multi grain bread
- Spread the avocado over the toast.
- Top with the egg and tomatoes.
- Season with salt.
- garnish with chives and red pepper flakes.
I like to pile the avocado on the toast so I use the entire avocado. The Haas avocados are a bit small to begin with but you can certainly adjust the amount you spread on your toast.
This recipe is for one serving but you can easily multiply the ingredients to make as many as you need.
If you’re saving some avocado for later, make sure you at least sprinkle the flesh with lime juice so it doesn’t turn color. Then you can store in an airtight container and refrigerate for up to 24 hours.
- Serving Size: 1
Keywords: Creamy Avocado Smash and Egg Toast
I diced up half of a vine ripe tomato, cut up some chives (I use my kitchen scissors) and finished it off with a sprinkle of kosher salt and a pinch of red pepper flakes for a spicy kick.