Smashed Avo on Toast

If you don’t like eggs, feel free to switch these out with another protein source such as 30g chopped toasted walnuts. Add a tablespoon sauerkraut to serve for some extra tummy goodness!

Serves 1


1 teaspoon vinegar (e.g. white wine, apple cider)

1 egg (or 30g chopped walnuts)

1 slice thin wholegrain bread

½ avocado

Pinch of chilli flakes (optional)

Juice of ¼ lime or lemon

To serve

1–2 tablespoons roughly torn coriander or parsley, or thinly sliced chives

3 cherry tomatoes, cut in half

¼ lime or lemon, cut into wedges

Bring a small pot of water to the boil.


  1. Add vinegar to pot of boiling water and reduce heat to a simmer. Carefully crack egg into simmering water and poach for about 2 minutes for eggs with runny yolk (4 minutes for firm yolks). Carefully remove egg from pot using a slotted spoon (to drain excess water).

2. Cook bread in toaster, until golden.

3. While egg and toast are cooking, place avocado, chilli flakes (if using) and first measure of lime/lemon juice in a small bowl and roughly smash using a fork. Season to taste with salt and pepper.

To serve, top toast with smashed avocado and poached egg. Garnish with herbs and serve cherry tomatoes on the side. Squeeze over remaining lime juice and season with salt and pepper.

Nutritional Info (per serve)
Energy (kJ): 1464
Energy (Cal): 350
Carbohydrate (g): 14.2
Protein (g): 11.2
Fat (g): 26.7
Saturated Fat (g): 4.2
Sugars (g): 3.3

Keen for other toast ideas? Try our Super Toast!

Click here to return to Fresh Start,

Leave a Reply

Your email address will not be published.

My Food Bag © Copyright 2020. All rights reserved.