Low-Calorie Avocado Toast with Poached Egg
A light, creamy breakfast featuring fresh avocado and a perfectly poached egg, topped with a sprinkle of chili flakes. This global-inspired quick meals ready in about 20 minutes pairs medium, mashed avocado, whole grain bread, large egg for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 calories and feeds 1, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 medium, mashed avocado
- 2 slices whole grain bread
- 1 large egg
- 1/4 tsp chili flakes
- 1/2 tsp lime juice
- a pinch salt
Instructions
- Step 1: Preheat oven to 350°F (175°C). Toast 2 slices of whole grain bread until golden, about 5 minutes.
- Step 2: In a small bowl, mash 1 avocado with 1/2 tsp lime juice and a pinch of salt until smooth.
- Step 3: Poach 1 egg in simmering water with 1/4 tsp chili flakes for 6 minutes until the yolk is just runny.
- Step 4: Spread mashed avocado on toasted bread, top with the poached egg, and season with additional chili flakes.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Low-Calorie Avocado Toast with Poached Egg take to make?
Total time is about 20 minutes (10 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Low-Calorie Avocado Toast with Poached Egg?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep medium, mashed avocado from drying out.
Can I substitute ingredients in Low-Calorie Avocado Toast with Poached Egg?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Low-Calorie Avocado Toast with Poached Egg for a different number of people?
The recipe is written for 1 servings. Multiply each ingredient by (your serving target / 1). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Low-Calorie Avocado Toast with Poached Egg?
Global quick meals like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
I've tried many quick meals recipes and this is hands down the best.
- ★★★★☆
Solid recipe. Not groundbreaking but definitely making it again.
- ★★★★☆
Solid recipe. Not groundbreaking but definitely making it again.
