This simple toast is packed with flavor and protein. Soft avocado, melt‑in‑your‑mouth mozzarella, juicy tomato, fragrant basil, and a perfectly cooked egg sit on a crunchy slice of whole‑grain bread.
Active time: 10 minutes | Total time: 10 minutes
Smashed Avocado Egg Toast
What you need
- 1 slice whole‑grain bread, toasted
- Cooking spray
- 1 large egg (about 50 g)
- ⅓ of a ripe avocado, mashed (≈50 g)
- 2 oz fresh mozzarella, sliced (≈56 g)
- 2 thin tomato slices (≈65 g)
- 2–3 basil leaves, chopped
How to make it
- Toast the bread until golden.
- Lightly coat a small skillet with cooking spray and heat over medium.
- Crack the egg into the pan. Cook until the whites are firm, about 2–3 minutes.
- Gently flip the egg and cook for another 30 seconds. Remove from heat.
- Spread the mashed avocado over the toasted bread.
- Layer the mozzarella slices, then the tomato slices.
- Place the cooked egg on top and sprinkle with chopped basil.
Serves: 1 toast
Nutrition (per serving)
Calories ≈ 400 kcal; Fat ≈ 24 g (9 g saturated); Cholesterol ≈ 250 mg; Sodium ≈ 390 mg; Carbs ≈ 37 g (Fiber ≈ 7 g, Sugar ≈ 5 g); Protein ≈ 23 g. Also provides potassium, vitamin A, calcium, iron, and vitamin C.