Poached Egg & Avo Toast – All the macros you need in one meal

Did you know that poached eggs and avo on a slice of toast has been around before it became a millennial trend? The great thing about a beautiful egg on a bed of avocado and some wholegrain toast is a very healthy breakfast. As people started thinking about their health more, it has become a more trendy breakfast and there’s nothing wrong with that. Our Poached Egg & Avo Toast is easy to make for anybody on the go and looking for a healthy way to start the day.

We shouldn’t be scared of making the perfect poached egg as it just needs a bit of patience. Eggs provide healthy fats and great protein while the avocado doubles down on other healthy fats and nutrients. A good slice of whole-grain toast adds some carbs for a kick of energy. Each serving is only 237 calories which makes it super light. You can easily have it before a workout or run and surely as a post-workout meal.

If you love a healthy breakfast or in-between low-calorie meals, our healthy Poached Egg & Avo Toast is just the recipe for you. A full meal with protein, carbs and those important fats.

Poached Egg & Avo Toast Recipe

5 from 1 vote

Recipe by DNAfit Course: BreakfastCuisine: GlobalDifficulty: Easy

Servings

1

servings

Prep time

5

minutes

Cooking time

12

minutes

Total time

17

minutes

Ingredients

• 1 slice 1 Bread, whole-grain

• 60 g 60 Avocado, sliced

• 1 pinch 1 Pepper, black, ground

• 1 pinch 1 salt

• 1 medium 1 Egg

• Baby spinach or rocket, to garnish

Method

• Crack the egg into a bowl.
• Bring a pan of water filled at least 10cm deep to a simmer. Don’t add any salt as this will break up the egg white.
• Tip the egg into the pan. The yolk should follow the white.
• Cook for 2 minutes then turn off the heat and leave the pan for 8-10 minutes.
• Lift the egg out with a slotted spoon and drain it on kitchen paper.
• Toast the bread.
• Place the avocado on the toast and top with the poached egg. Garnish with salt and pepper, and baby spinach leaves or rocket.

Notes

• Nutritional Information (per serving):
  Energy: 993 kJ (237 calories)
  Carbohydrates: 19g
  Fibre: 6g
  Protein: 11g
  Fat: 14g

Did you make this recipe?

Tag @the.south.african on Instagram and hashtag it #recipes

Like this recipe?

Follow us @thesouthafrican on Pinterest

Do you need some healthy guilt-free breakfast ideas? Head over to our recipe page. We have so many excellent suggestions for you to try.

If you love this recipe as much as we do, have a look at DNAfit’s offering. They offer free support from dieticians and sports scientists, as well as tailored online workouts and diet plans to help people become the best possible version of themselves.

If you would like to submit a recipe for publication, please complete our recipe form here.