Whip up this satisfying Avocado Toast with Poached Egg for a quick yet luxurious breakfast that feels far from ordinary. Creamy avocado and a perfectly runny yolk mingle atop crisp sourdough. The secret is swirling the water just before sliding in the egg, ensuring a tidy poach every time. Ready in 15 minutes, it’s the kind of morning treat that turns any day around.
This post may contain affiliate links. Please read my disclosure policy .
Table of Contents
Ingredients for Avocado Toast with Poached Egg
For the toast
- Sourdough bread – A thick, sturdy slice works best to hold all those delicious toppings.
- Unsalted butter – Softened so it spreads easily over the warm toast.
For the avocado
- Ripe avocado – Look for one that yields slightly when gently pressed.
For the poached egg
- Large egg – Fresh eggs hold their shape better in the water.
- White vinegar – Just a splash helps the egg white coagulate nicely.
For finishing
- Kosher salt – Flaky salt adds the perfect crunch and seasoning.
- Freshly ground black pepper – A must for that little bit of warmth.
- Red pepper flakes – Optional, but adds a nice kick if you like a little heat.
Cook Time for Avocado Toast Recipe
I love how this Avocado Toast with Poached Egg comes together so quickly on even the busiest morning. It’s one of my favorite easy avocado toast options when I need something nourishing without a lot of fuss.
| Step | Time |
|---|---|
| Prep Time | 5 minutes |
| Cook Time | 10 minutes |
| Total Time | 15 minutes |
For more quick and satisfying morning meals, check out my collection of high-protein breakfast recipes that keep you full for hours.
How to Make Poached Egg Breakfast
Creating this perfectly poached egg breakfast recipe feels like a small kitchen miracle every time. Let me walk you through each step to ensure your toast turns out just right.
Step 1: Toast Your Bread
Toast the slice of sourdough bread in a toaster or toaster oven until golden brown and crisp, about 2–3 minutes. Remove the toast and spread the softened butter evenly over the warm surface using a butter knife or spoon.
Step 2: Prepare the Poaching Liquid
Fill a small saucepan with 2 cups of water and place it over medium heat. Bring the water to a gentle simmer, then add the white vinegar to help coagulate the egg whites.
Step 3: Poach the Egg
Crack the egg into a small bowl. Using a spoon, gently swirl the simmering water to create a whirlpool effect, then carefully slide the egg into the center of the whirlpool. Cook for 3–4 minutes for a runny yolk or 5–6 minutes for a firmer yolk.
Step 4: Prepare the Avocado
While the egg cooks, scoop the avocado flesh into a small bowl and mash it with a fork until smooth but slightly chunky. Spread the mashed avocado evenly over the buttered toast using a spatula or the back of a spoon.
Step 5: Assemble and Serve
Carefully lift the poached egg from the water using a slotted spoon, allowing excess water to drain off. Place the egg on top of the avocado toast.
Step 6: Season and Enjoy
Sprinkle the toast evenly with kosher salt, freshly ground black pepper, and red pepper flakes (if desired). Serve immediately while warm.
Pro Tips & Tasty Tweaks
Over the years, I’ve picked up several tricks that make this Avocado Toast with Poached Egg even more special. Here are my favorite ways to customize this classic!
- Flavor Swap: Instead of red pepper flakes, try a sprinkle of everything bagel seasoning or a drizzle of hot honey for a sweet-spicy twist that elevates this savory brunch toast with seasonings.
- Diet Tweak: For a lighter version, skip the butter and use a quality extra virgin olive oil instead. You’ll still get that lovely richness without the dairy.
- Prep Fix: If your avocado isn’t quite ripe, pop it in a paper bag with a banana overnight. The ethylene gas will naturally speed up ripening so you can enjoy your toasted sourdough with smashed avocado tomorrow!
- Storage Tip: This dish is best enjoyed immediately, but you can prep components ahead. Store mashed avocado with a squeeze of lemon juice to prevent browning, and check out my cottage cheese recipes for other make-ahead breakfast ideas that save you time.
Remember, the American Egg Board’s poaching tips suggest using the freshest eggs possible for the best results when creating those fluffy poached eggs on artisan bread.
Avocado Toast with Poached Egg
Ingredients
- 1 slice sourdough bread
- 1 tablespoon unsalted butter softened
- 1 ripe avocado
- 1 large egg
- 1 teaspoon white vinegar
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes optional
Equipment
- saucepan
- toaster
Method
- Toast the slice of sourdough bread in a toaster until golden brown, about 2-3 minutes. Spread the softened butter evenly over the warm toast.
- Fill a small saucepan with 2 cups of water and bring to a gentle simmer over medium heat. Add the white vinegar to the water.
- Crack the egg into a small bowl. Gently slide the egg into the simmering water, swirling the water to help it hold its shape. Cook for 3-4 minutes for a runny yolk or 5-6 minutes for a firmer yolk.
- Scoop the avocado flesh into a small bowl and mash it with a fork until smooth but slightly chunky. Spread the mashed avocado evenly over the buttered toast.
- Use a slotted spoon to carefully remove the poached egg from the water, letting excess water drain off. Place the egg on top of the avocado toast.
- Sprinkle the toast with kosher salt, black pepper, and red pepper flakes (if using). Serve immediately.
Nutrition
Private Notes
Tried this recipe?
Let us know how it was!Nutrition and Health Benefits
I’ve always believed that the best meals are both delicious and nourishing, and this Avocado Toast with Poached Egg is no exception. It’s packed with protein, healthy fats, and nutrients that keep you energized all morning long.
Enjoying creamy avocado on toasted sourdough alongside fluffy poached eggs gives you a fantastic balance of fiber and protein. It’s a breakfast your body will truly thank you for.
According to the British Heart Foundation healthy eating guidelines, meals like this support heart health and sustained energy.
If you’re looking for other high-protein ways to start your day, I love making a batch of my cottage cheese egg bites or trying these simple Greek tomato eggs.
A Lighter Version of Sourdough Avocado Toast
Sometimes, I want all the flavor of this Avocado Toast with Poached Egg with a slightly lighter touch. Here are a few easy swaps that work beautifully without sacrificing taste.
Try skipping the butter and using a light mist of olive oil spray on your toasted bread instead. It keeps things crisp and golden without adding extra fat.
You can also reduce the avocado portion slightly and bulk it up with mashed peas for extra fiber. It reminds me of my healthy guacamole with frozen peas — so fresh and vibrant!
For more ideas on keeping breakfast light but satisfying, check out my roundup of healthy baking recipes that are perfect for busy mornings.
Thoughtful Tips for Special Diets
I know many of you have asked about making this Avocado Toast with Poached Egg work for specific dietary needs, so I want to share a few gentle suggestions from my own kitchen.
If you’re sugar conscious or managing your glycemic intake, this recipe is naturally a great choice. Avocado and eggs are low glycemic foods that help maintain steady energy.
For an even more glucose-friendly version, try using half an avocado and pairing your toast with a simple side salad. The extra fiber helps slow digestion and keeps things balanced.
You can also explore using sugar alternatives like stevia in any accompanying sauces or dressings. I love keeping things natural and simple whenever possible.
How to Serve Avocado Toast with Poached Egg
I’ll never forget the first time I served this Avocado Toast with Poached Egg to my family on a sunny Sunday morning. My daughter looked up with a yolk-streaked smile and said, “Mom, this tastes like a hug.”
It’s become our little weekend tradition ever since.
This dish shines as the star of a leisurely brunch spread. I love pairing it with fresh fruit, crispy bacon, and a strong cup of coffee.
For holiday mornings, it fits right in with my favorite Christmas breakfast ideas — festive, comforting, and always crowd-pleasing.
If you’re hosting friends, consider serving it alongside a simple black bean dip with veggie sticks for a balanced spread that everyone can enjoy together.
Mistakes to Avoid
I’ve made plenty of breakfast blunders over the years, and this Avocado Toast with Poached Egg recipe taught me a few lessons the hard way. Let me help you skip those pitfalls so your first try turns out perfect.
One of the biggest mistakes? Using bread that’s too thin or soft—it turns soggy the moment you add that creamy avocado. Always choose a sturdy, thick-sliced sourdough to hold up to the toppings.
Another common error is overcooking the eggs. There’s nothing sadder than a rubbery poached egg on artisan bread. Follow the timing closely, and remember they continue cooking a bit after they’re out of the water.
Lastly, don’t forget to season every layer! I’ve seen too many folks skip salting the avocado mash, and it makes the whole dish fall flat. A pinch of flaky salt on each component makes all the difference.
For more trusted techniques, I always turn to tips from the American Egg Board’s poaching guide. It’s my go‑for flawless eggs every single time.
And if you love nailing breakfast basics, you’ll adore my collection of high-protein breakfast recipes or these simple healthy muffin recipes for busy mornings.
How to Store Avocado Toast with Poached Egg
My husband still teases me about the time I tried to save him a portion of this Avocado Toast with Poached Egg for after his late meeting. Let’s just say… avocado doesn’t age gracefully once it’s mashed and exposed to air!
If you must store it, keep the components separate. Place toasted bread in a paper towel-lined container to stay crisp. Store mashed avocado with a squeeze of lemon juice tightly covered.
Poached eggs are best enjoyed fresh, but you can keep them in cold water in the fridge for a day. Gently reheat in warm water for a minute just before serving.
For more savvy storage ideas, check out my tips for healthy no-bake desserts that store beautifully, or explore these easy cottage cheese recipes that keep well for days.
Try This Avocado Toast with Poached Egg Yourself
I’ll never forget the rainy morning my daughter asked if we could have “yellow sunshine toast” for breakfast. She meant this Avocado Toast with Poached Egg, with its bright yolks and green avocado reminding her of sunny days.
It’s become our little ritual on gray mornings—a reminder that simple, wholesome food can lift your spirits and fill your belly with joy.
I hope this recipe brings a bit of that warmth to your table, too. Whether it’s a quiet Tuesday or a festive weekend brunch, this dish always feels like a small celebration.
If you’re craving more morning inspiration, try my guacamole with peas for a twist, or this crowd-pleasing healthy Mexican layer dip. For something crisp on the side, my homemade pita chips are always a hit.
And if you’re planning a full spread, don’t miss this hearty southwest sweet potato black bean dip or my secret weapon for easy entertaining: high-protein desserts that everyone adores.
Frequently Asked Questions
Why does Dr. Gundry say not to eat avocado toast?
Some experts express concerns about lectins in wheat and avocados, but many people enjoy this combination without issues. I focus on using quality sourdough and ripe avocados as part of a varied diet.
Is it good to eat avocado and eggs together?
Absolutely! They’re a fantastic pair—avocado adds healthy fats and fiber, while eggs provide high-quality protein. Together they keep you full and energized all morning long.
What kind of egg goes on avocado toast?
I love a perfectly poached egg for its runny yolk, but fried or soft-boiled eggs work beautifully too. It’s all about that creamy yolk blending with the mashed avocado.
Why is avocado toast with egg good?
It’s a balanced meal that delivers protein, healthy fats, and complex carbs. This combination supports steady energy levels and keeps you satisfied for hours. Plus, it’s delicious!
More Breakfast Favorites You’ll Love
If this avocado toast sparked joy in your kitchen, here are more morning recipes that always bring smiles to our table.
– Cottage Cheese Egg Bites – Fluffy, protein-packed bites perfect for meal prep and on-the-go mornings.
– Greek Tomato Eggs – A Mediterranean twist on eggs with juicy tomatoes and fresh herbs.
– Healthy Guacamole with Frozen Peas – A bright, fiber-rich spread that’s fantastic on toast or with chips.
– Christmas Breakfast Ideas – Festive, comforting dishes that make holiday mornings extra special.
