Poached Egg and Avocado Toast

Poached Egg and Avocado Toast

Health Rating
Prep Cook Ready in Servings
10 min 5 min 15 min 1


1/2 avocado(s) Avocado
1/2 tsp Basil, fresh (or dried to taste)
2 medium egg Egg
1/4 cup Heirloom tomatoes (halved, on side)
2 slice Mixed-grain bread (toasted)
2 tbsp Parmesan cheese, grated
1/4 tsp Salt and pepper
1/2 tsp Thyme, fresh (or dried to taste)


Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom). Drop the metal rims (outer rim only) of two mason jar lids into the pot so they are laying flat on the bottom. When the water is boiling, turn off the heat and carefully crack the eggs directly into each rim. Cover the pot and poach for 5 minutes (4 for super soft, 4:30 for soft, 5 or more for semi-soft yolks).

While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, use a spatula to lift the eggs out of the water. Gently pull the rim off of the eggs (Do this right on the spatula, over the water) and place the poached eggs on top of the toast. Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes.

Nutrition Facts

Per Portion

Calories 511
Calories from fat 270
Calories from saturated fat 69
Total Fat 30.0 g
Saturated Fat 7.6 g
Trans Fat 0.1 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 15.2 g
Cholesterol 351 mg
Sodium 835 mg
Potassium 850 mg
Total Carbohydrate 35 g
Dietary Fiber 11.4 g
Sugars 6.0 g
Protein 25.3 g

Dietary servings

Per Portion

Grain 1.5
Meat Alternative 1
Milk Alternative 0.3
Vegetables 1.5

Energy sources

Recipe from:
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