Light Avocado Egg Toast

A vibrant, nutritious open-faced toast featuring creamy avocado, soft-boiled egg, fresh microgreens, and a hint of heat from chili flakes—perfect for a wholesome breakfast or light lunch. This dish combines the richness of ripe avocado with the protein-packed goodness of a soft-boiled egg, all topped with fresh microgreens for a peppery finish.

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This recipe transforms simple ingredients into a sophisticated meal. By using fresh lemon juice to brighten the mashed avocado and finishing with delicate microgreens, you create a balance of flavors that is both refreshing and satisfying.

Ingredients

• Bread: 2 slices whole grain or sourdough bread
• Avocado: 1 ripe avocado, 1 teaspoon fresh lemon juice, salt and freshly ground black pepper to taste
• Eggs: 2 large eggs
• Toppings: ½ cup assorted microgreens (e.g., radish, arugula, sunflower), ¼ teaspoon chili flakes, and optional extra virgin olive oil for drizzling

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Instructions

Step 1: Soft-Boil the Eggs

Bring a small pot of water to a gentle boil. Lower eggs into water and cook for 7 minutes for soft-boiled yolks. Transfer eggs to a bowl of cold water to cool before peeling and slicing in half.

Step 2: Prepare the Toast

Toast the sourdough or whole grain bread slices until golden and crisp.

Step 3: Mash the Avocado

Halve and pit the avocado. Scoop flesh into a bowl, add lemon juice, salt, and pepper. Mash until creamy but slightly chunky.

Step 4: Assemble

Spread mashed avocado evenly over each toast slice. Top each with a halved egg, then sprinkle generously with microgreens and chili flakes. Drizzle with olive oil if desired and serve immediately.

Zusatztipps für die Zubereitung

Note that this recipe contains eggs and gluten from the bread. To make this dish gluten-free, ensure you use certified gluten-free bread. Always check labels on seasonings to ensure they are free from hidden allergens.

Varianten und Anpassungen

For extra protein and a salty tang, add a sprinkle of feta or goat cheese on top. You can also swap the microgreens for baby arugula or spinach if preferred, which still provides a lovely fresh element.

Serviervorschläge

To create a complete meal, pair this avocado toast with a side of fresh seasonal fruit or a nutritious green smoothie. It is a well-rounded dish containing 320 calories and 12 grams of protein per serving.

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Whether you're looking for a quick breakfast or a light, energizing lunch, this avocado egg toast is a reliable go-to. Its simple preparation and wholesome ingredients make it a staple for anyone seeking a delicious, vegetarian-friendly meal.

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Frequently Asked Questions

→ How do I achieve perfectly soft-boiled eggs?

Bring water to a gentle boil, lower eggs carefully, and cook for 7 minutes. After cooking, transfer eggs to cold water to stop cooking and make peeling easier.

→ Can I substitute microgreens with other greens?

Yes, baby arugula or spinach works well to provide a fresh, leafy texture and a mild peppery or sweet flavor.

→ What type of bread is best for this toast?

Whole grain or sourdough bread toasted until golden and crisp offers the best texture and flavor balance for this dish.

→ How can I adjust the heat level from chili flakes?

Start with a small amount of chili flakes and add gradually according to your preferred spice level.

→ Is there a way to add more protein to this dish?

Sprinkling feta or goat cheese over the toast enhances protein and adds a creamy, tangy flavor.