Avocado Toast with a Poached Egg

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-4 Minute Easy 2 servings

Ingredients

Amount Ingredient
2 slice Organic Seeded Bread
, ns as to florida or california Avocado
2 large Egg
1/8 cups Apple Cider Vinegar
0.25 tsp Sea Salt, Fine
2/3 teaspoons Pepper

Steps

1 Toast bread.
2 Cut the avocado in half, remove the pit and cut it into fine slices. Layer avocado on the toast, mash with a fork, and season with a bit of sea salt and black pepper.
3 Crack your egg into a bowl.
4 Bring a pot of water to a rolling boil on your stove top. Add sea salt and vinegar.
5 Begin stirring your water with a spoon to create a whirlpool. Carefully add your egg to the whirlpool. Cook for 3 to 4 minutes then uses a slotted spoon to carefully remove poached egg onto a plate lined with a paper towel to soak up the excess liquid.
6 Transfer the egg to the top of your toast and season again with sea salt and pepper. Enjoy!

For the toast, any bread of your choice will work.
To make this recipe gluten-free, choose a bread that does not contain any wheat product.

Nutrition

Breakfast Dairy Fee High Fiber Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 382.31 kcal 13%
Protein 13.3 g 27%
Total lipid (fat) 20.99 g 32%
Carbohydrate, by difference 39 g 13%
Fiber, total dietary 11.75 g 47%
Sugars, total 12.85 g  
Minerals
Calcium, Ca 60.3 mg 6%
Iron, Fe 2.64 mg 15%
Sodium, Na 483.29 mg 20%
Vitamins
Vitamin C, total ascorbic acid 10.05 mg 17%
Vitamin B-12 0.45 µg 7%
Vitamin A, RAE 87.06 µg  
Vitamin E (alpha-tocopherol) 2.61 mg 13%
Vitamin D 41 IU 10%
Lipids
Fatty acids, total monounsaturated 11.68 g  
Fatty acids, total polyunsaturated 3.78 g  
Fatty acids, total trans 0.02 g  
Cholesterol 186 mg 62%
Calories 382
% Daily Value*
Total Fat 21g 32%
Saturated Fat 4g 19%
Trans Fat 0g  
Cholesterol 186mg 62%
Sodium 483mg 20%
Total Carbohydrate 39g 13%
Dietary Fibers 12g 47%
Sugars 13g  
Protein 13g 27%
Vitamin D 1µg  
Calcium 60mg 6%
Iron 3mg 15%
Potassium 668mg 19%
Nutrient Per Serving RDA%
Proximates
Water 111.68 g 6%
Calories (Energy) 382.31 kcal 13%
Energy 973.9 kJ  
Protein 13.3 g 27%
Total lipid (fat) 20.99 g 32%
Ash 2.12 g  
Carbohydrate, by difference 39 g 13%
Fiber, total dietary 11.75 g 47%
Sugars, total 12.85 g  
Sucrose 0.06 g  
Glucose (dextrose) 0.56 g  
Fructose 0.12 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0.1 g  
Starch 0.11 g  
Minerals
Calcium, Ca 60.3 mg 6%
Iron, Fe 2.64 mg 15%
Magnesium, Mg 79.87 mg 20%
Phosphorus, P 262.57 mg 38%
Potassium, K 667.55 mg 19%
Sodium, Na 483.29 mg 20%
Zinc, Zn 2.19 mg 15%
Copper, Cu 0.23 mg 11%
Manganese, Mn 0.17 mg  
Selenium, Se 15.76 µg 23%
Fluoride, F 7.62 µg  
Vitamins
Vitamin C, total ascorbic acid 10.05 mg 17%
Thiamin 0.09 mg  
Riboflavin 0.51 mg  
Niacin 5.12 mg  
Pantothenic acid 2.16 mg  
Vitamin B-6 0.48 mg 24%
Folate, total 104.92 µg  
Folic acid 0 µg  
Folate, food 104.92 µg  
Folate, DFE 104.92 µg  
Choline, total 161.18 mg 32%
Betaine 0.86 mg  
Vitamin B-12 0.45 µg 7%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 87.06 µg  
Retinol 80 µg  
Carotene, beta 62.62 µg  
Carotene, alpha 24.13 µg  
Cryptoxanthin, beta 32.67 µg  
Vitamin A, IU 417.28 IU 8%
Lycopene 0.02 µg  
Lutein + zeaxanthin 524.31 µg  
Vitamin E (alpha-tocopherol) 2.61 mg 13%
Vitamin E, added 0 mg  
Tocopherol, beta 0.06 mg  
Tocopherol, gamma 0.59 mg  
Tocopherol, delta 0.05 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 1 µg  
Vitamin D3 (cholecalciferol) 1 µg  
Vitamin D 41 IU 10%
Vitamin K (phylloquinone) 21.42 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 3.7 g 19%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0.02 g  
15:0 0 g  
16:0 3.2 g  
17:0 0.01 g  
18:0 0.46 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 11.68 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.8 g  
16:1 c 0.1 g  
16:1 t 0 g  
17:1 0.02 g  
18:1 undifferentiated 10.82 g  
18:1 c 1.69 g  
18:1 t 0.01 g  
20:1 0.04 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 3.78 g  
18:2 undifferentiated 2.46 g  
18:2 n-6 c,c 0.77 g  
18:2 CLAs 0.01 g  
18:2 t not further defined 0.01 g  
18:3 undifferentiated 0.15 g  
18:3 n-3 c,c,c (ALA) 0.13 g  
18:3 n-6 c,c,c 0.02 g  
18:4 0 g  
20:2 n-6 c,c 0.01 g  
20:3 undifferentiated 0.03 g  
20:3 n-6 0.01 g  
20:4 undifferentiated 0.09 g  
20:5 n-3 (EPA) 0 g  
22:4 0.01 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0.03 g  
Fatty acids, total trans 0.02 g  
Fatty acids, total trans-monoenoic 0.01 g  
Cholesterol 186 mg 62%
Phytosterols 0.09 mg  
Stigmasterol 2.01 mg  
Campesterol 5.03 mg  
Beta-sitosterol 76.38 mg  
Amino Acids
Tryptophan 0.11 g  
Threonine 0.35 g  
Isoleucine 0.42 g  
Leucine 0.69 g  
Lysine 0.59 g  
Methionine 0.23 g  
Cystine 0.16 g  
Phenylalanine 0.44 g  
Tyrosine 0.3 g  
Valine 0.54 g  
Arginine 0.5 g  
Histidine 0.2 g  
Alanine 0.48 g  
Aspartic acid 0.9 g  
Glutamic acid 1.13 g  
Glycine 0.32 g  
Proline 0.36 g  
Serine 0.6 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg