Avocado Toast with Poached Egg

The breakfast that launched a thousand millennial mortgage jokes! This perfect combo of complex carbs, healthy fats, and protein will keep you energized without the sugar crash. Plus, breaking that runny yolk is oddly satisfying therapy for your sugar withdrawal mood swings. 🥑

Prep Time: 5 minutes (plus time spent taking Instagram photos)

Cook Time: 10 minutes (most of which is spent worrying about overcooking the egg)

Dietary Tags: Vegetarian, Dairy-Free, Nut-Free

Nutrition Information

Calories: 609 | Protein: 27g | Carbs: 37g | Fat: 39g | Fiber: 12g | Sugar: 6g

Ingredients

• 1 slice sugar-free whole grain bread (yes, it exists, and no, it doesn't taste like cardboard)
• 1/2 ripe avocado (perfectly ripe – not too hard, not brown mush)
• 1 large egg (the fresher, the better for poaching success)
• 1 teaspoon white vinegar (for poaching magic – don't skip this!)
• Salt and pepper to taste (be generous, we're fighting sugar here, not flavor)
• Red pepper flakes (optional, but recommended for metabolism-boosting heat)
• 1 teaspoon lemon juice (keeps the avocado from turning that sad brown color)

Instructions

1. Toast the bread until golden and firm (burnt is not a flavor profile we're going for).
2. In a small bowl, mash the avocado with lemon juice, salt, and pepper (get out some aggression here).
3. Spread the mashed avocado on the toast (make those fancy chef swooshes if you're feeling extra).
4. To poach the egg: Bring a pot of water to a gentle simmer, add vinegar (this helps the egg white stay together instead of creating a horror show in your pot).
5. Crack the egg into a small cup, then gently slide it into the simmering water (the closer to the water, the better – no egg skydiving).
6. Cook for 3-4 minutes until the white is set but yolk is still runny (the Goldilocks zone of egg cooking).
7. Remove with a slotted spoon and place on top of the avocado toast (let excess water drain first unless you enjoy soggy toast).
8. Sprinkle with additional salt, pepper, and red pepper flakes if desired (because flavor is your new sugar).