Avocado Toast with a Protein Twist: Eggs and Microgreens Delight

Servings: 2 Total Time: 15 mins Difficulty: Beginner
A Nutritious and Flavorful Upgrade to Your Classic Breakfast Favorite
A wooden plate with a slice of toast topped with smashed avocado, sliced cucumber, a fried egg with a runny yolk, and microgreens, accompanied by lemon wedges and various spices in small bowls in the background. pinit

Introduction

Avocado toast has become a beloved classic for breakfast lovers and health-conscious eaters worldwide. Its simplicity, versatility, and nutritional benefits make it a staple. But what if you could take this classic to the next level? Enter Avocado Toast with a Protein Twist: Eggs and Microgreens Delight, a recipe that’s as delicious as it is nutritious. Packed with healthy fats, protein, and a burst of freshness, this toast is perfect for fueling your day.

Why You’ll Love This Recipe

  1. Quick and Easy: Perfect for busy mornings or a light lunch.
  2. Nutritious: Combines healthy fats, protein, and fiber to keep you satisfied.
  3. Customizable: Swap out the microgreens or experiment with different spices and toppings.

Avocado Toast with a Protein Twist: Eggs and Microgreens Delight

Difficulty: Beginner Prep Time 10 mins Cook Time 5 mins Total Time 15 mins
Servings: 2 Estimated Cost: $ 5 Calories: 375 kcal

Description

This Avocado Toast with a Protein Twist combines creamy avocado, protein-packed eggs, and fresh microgreens for a delicious, wholesome meal. Perfect for breakfast, brunch, or a light snack, this recipe is quick to make, packed with nutrients, and endlessly customizable. Elevate your toast game with this simple yet satisfying dish!

Ingredients

Cooking Mode Disabled

Step-by-Step Instructions

  1. Toast the Bread

    Place your whole-grain bread slices in a toaster and toast until golden brown and crisp.

  1. Prepare the Avocado Spread
    • Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl.
    • Add lemon juice, salt, and pepper. Mash with a fork until smooth yet slightly chunky.
  1. Cook the Eggs
    • Heat olive oil in a non-stick frying pan over medium heat.
    • Crack the eggs into the pan and cook them sunny-side-up (or to your preferred doneness). Season lightly with salt and pepper.
  1. Assemble the Toast
    • Spread the mashed avocado generously onto each slice of toasted bread.
    • Place a cooked egg on top of each slice.
  1. Add the Microgreens

    Garnish each toast with a handful of microgreens. Add any optional toppings you like for extra flavor and texture.

Equipment

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Nutrition Facts

Servings 2


Amount Per Serving
Calories 375.78kcal
% Daily Value *
Total Fat 27.66g43%
Saturated Fat 4.91g25%
Trans Fat 0.01g
Cholesterol 186mg62%
Sodium 479.76mg20%
Potassium 648.03mg19%
Total Carbohydrate 22.59g8%
Dietary Fiber 9.38g38%
Sugars 2.82g
Protein 12.96g26%

Vitamin A 88.52 IU
Vitamin C 12.41 mg
Calcium 78.75 mg
Iron 2.42 mg
Vitamin D 1 IU
Vitamin E 3.69 IU
Vitamin K 31.77 mcg
Thiamin 0.18 mg
Riboflavin 0.41 mg
Niacin 3.06 mg
Vitamin B6 0.42 mg
Folate 133.5 mcg
Vitamin B12 0.44 mcg
Phosphorus 231.02 mg
Magnesium 63.74 mg
Zinc 1.94 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Tips and Tricks

  • Ripeness Matters: Use a perfectly ripe avocado for the best texture and flavor.
  • Upgrade Your Bread: Try sourdough or gluten-free options to suit your preferences.
  • Extra Protein: Add smoked salmon or turkey slices for an additional protein punch.
Keywords: avocado toast, avocado toast recipe, protein avocado toast, eggs and avocado toast, healthy breakfast ideas, quick breakfast recipes, microgreens recipes, nutritious toast ideas, easy brunch recipes, avocado and eggs

Frequently Asked Questions

Expand All:
Can I use a different type of bread for this recipe?

Absolutely! While whole-grain bread is a healthy and hearty option, you can use sourdough, gluten-free bread, rye, or even a baguette slice. Choose what suits your dietary preferences or taste best.

What’s the best way to store leftover avocado spread?

To keep your avocado spread fresh, store it in an airtight container and press plastic wrap directly onto the surface to minimize air exposure. It should stay fresh for up to 1 day in the refrigerator.

Can I substitute microgreens with something else?

Yes, you can swap microgreens for baby spinach, arugula, or even finely chopped herbs like parsley or cilantro. They all add freshness and flavor to the dish.

What other toppings can I add to this avocado toast?

You can add a variety of toppings, such as smoked salmon, cherry tomatoes, crumbled feta, sesame seeds, chili flakes, or a drizzle of hot honey for extra flavor.

Is this recipe suitable for a vegetarian diet?

Yes, this recipe is entirely vegetarian. For a vegan version, replace the eggs with a plant-based alternative like tofu scramble or omit them altogether.

Can I meal prep this recipe?

While avocado toast is best enjoyed fresh, you can prepare the avocado spread and cook the eggs in advance. Store them separately in the fridge and assemble your toast when ready to eat.

Are microgreens really that nutritious?

Yes, microgreens are small but mighty! They are packed with nutrients like vitamins, antioxidants, and minerals, often containing higher levels than their mature counterparts.

Is this recipe gluten-free?

This recipe can easily be made gluten-free by using gluten-free bread. The rest of the ingredients are naturally gluten-free.

How can I increase the protein content further?

You can boost the protein by adding a side of Greek yogurt, some nuts, or even a sprinkle of hemp seeds. Smoked salmon or turkey slices are also great options.

What is the best season for microgreens?

Microgreens can be grown and enjoyed year-round, making this recipe suitable for all seasons. They’re a fantastic way to add freshness to your meals any time of the year.

Did you make this recipe?

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Cover of the book "An Avocado a Day" by Lara Ferroni, featuring five avocado halves arranged on a gray background, showcasing various toppings and recipes.

Conclusion

This Avocado Toast with a Protein Twist: Eggs and Microgreens Delight is a modern spin on a beloved classic. It’s healthy, flavorful, and versatile enough to enjoy anytime. Whether you’re a foodie looking to elevate your breakfast game or simply searching for a quick, wholesome meal, this recipe ticks all the boxes.

Don’t forget to experiment with your favorite toppings and share your creations with friends and family. Happy toasting!

Informational Links

Microgreens: Nutritional Powerhouses

Whole-Grain Bread Benefits

How to Choose the Perfect Avocado

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