Everyday favorites · Breakfast
Avocado Toast with Poached Eggs
A nourishing, flavor-packed start to your day. Creamy avocado, crisp sourdough, and poached eggs come together in this breakfast from Chef Jeff’s 7-Day Kickstart.
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By Chef Jeff
Crisp sourdough, creamy lemon avocado, and a poached egg make this avocado toast a satisfying breakfast with just a few ingredients. Microgreens, red pepper flakes, and a drizzle of olive oil finish each slice. This recipe from Chef Jeff’s 7-Day Kickstart serves two and takes about 20 minutes.
Tips for better avocado toast
- Choose a ripe avocado. It should give slightly when pressed gently. Mash it just before assembling for the freshest color and texture.
- Toast the bread well. A golden, crisp surface holds up better under the avocado and egg.
- Keep the poaching water gentle. Aim for a steady simmer, rather than a rolling boil. Lift each egg out with a slotted spoon and let excess water drain before placing it on the toast.
- Season to taste. Start with a small pinch of salt and red pepper flakes, then adjust at the table.
Swaps and serving ideas
Whole-grain bread can replace the sourdough. If you prefer, use a fried or scrambled egg instead of a poached egg. Baby arugula or chopped chives can stand in for the microgreens. The photograph includes a seed seasoning; that topping is optional and is not part of the base recipe.
Can I make it ahead?
This toast is best assembled and eaten immediately. For a quicker breakfast, set out your equipment and measure the lemon juice and seasonings ahead of time, then toast the bread, mash the avocado, and cook the eggs just before serving.
Looking for more breakfast and meal-planning ideas? Explore My Diet Chef’s meal plans or return to the recipe collection.
Good food. A plan that fits you.
My Diet Chef · By Chef Jeff
Avocado Toast with Poached Eggs
- Prep
- 10 min
- Cook
- 10 min
- Total
- 20 min
- Serves
- 2
Ingredient amounts adjust with your selection. Cooking times and temperatures stay the same; use suitable cookware and cook in batches if needed.
Ingredients
- 2 thick slices sourdough bread
- 1 large ripe avocado
- 2 fresh eggs
- 1 tsp lemon juice
- 1/8 tsp red pepper flakes
- 1/8 tsp sea salt
- 1/4 cup microgreens
- 1 tsp extra virgin olive oil
Let's cook
- Toast the sourdough until golden and crisp.
- Mash the avocado with lemon juice and half the salt. Divide between the toast slices.
- Poach eggs in gently simmering water until the whites and yolks are firm. For a runny yolk, use pasteurized eggs and adjust cooking time to your preference.
- Lift eggs with a slotted spoon and drain well. Place one on each toast slice.
- Scatter with microgreens, red pepper flakes and remaining salt, then drizzle with olive oil.
Estimated nutrition per serving
- Calories
- 389 kcal
- Protein
- 13.7 g
- Total carbs
- 35.1 g
- Fiber
- 7.9 g
- Fat
- 22.9 g
Estimates vary with brands, ingredient sizes and substitutions. Includes all listed oil; optional extras are excluded. Nutrition stays per serving when you change the batch size. Reference data: USDA FoodData Central.
Calculation assumptions
Assumes 1.8 oz bread per slice, 7.1 oz avocado flesh per whole fruit and large eggs; romaine lettuce approximates microgreens.
