I’m always looking for breakfasts that don’t leave me starving by 10 AM. Looking for a breakfast that actually keeps you satisfied until lunch?
This Avocado Egg Toast on Sprouted Grain Bread is about to become your new obsession. It’s creamy, satisfying your craving, and takes maybe 8 minutes to throw together – perfect when I’m rushing around in the morning or heading towards the gym.
This isn’t just another Instagram-worthy toast recipe, trust me—it’s a nutritional powerhouse. Avocado Egg Toast is the combination of healthy fats from avocado, protein from the egg, and complex carbs in sprouted grain bread keeps me full for hours and provides sustainable energy.
Whether I’m heading to work or just finished a workout, this Avocado Egg Toast breakfast actually does what it’s supposed to do.
Why I Love Making This Toast
It keeps me full forever: With all that protein and fiber, I don’t get those crazy hunger pangs before lunch. Also, sprouted grains are easier to digest.
Super quick to make: Honestly, it’s faster than waiting in line at a coffee shop.
I can change it up: Sometimes I do poached eggs, other days scrambled – whatever I’m feeling.
My stomach loves it: Sprouted grains are so much easier to digest than regular bread.
Perfect after the gym: The protein helps my muscles recover, and the carbs give me energy back and help with weight loss
Ingredients for Avocado Egg Toast
Serves 1 | Prep Time: 5 mins | Cook Time: 5 mins
- 1 slice sprouted grain bread (l use Ezekiel or Dave’s Killer Bread)
- ½ ripe avocado, mashed
- 1 egg, cooked your way (poached, soft-boiled, or fried with olive oil)
- ¼ tsp sea salt
- ⅛ tsp crushed red pepper flakes (optional)
- ½ tsp lemon juice
- Fresh black pepper, to taste
- Optional toppings if you want: microgreens, cherry tomatoes, hemp seeds, or feta
Directions Avocado Egg Toast
- Toast the Bread: Get your sprouted grain bread nice and toasty – you want it golden and crispy.
- Mash the Avocado: While that’s toasting, mash your avocado in a small bowl with the lemon juice, salt, and black pepper. Don’t overthink it – a little chunky is perfectly fine.
- Cook the Egg: Cook your egg. If you’re going for poached (which I highly recommend), get some water simmering, add a splash of vinegar, create a little whirlpool with a spoon, and gently drop in your egg. About 3-4 minutes should do it.
- Assemble: Time to assemble! Spread that creamy avocado mixture over your toast, then carefully place the egg on top.
- Garnish & Enjoy: Finish with whatever toppings make you happy – those red pepper flakes add a nice kick, and microgreens make it look all fancy.
Nutrition Breakdown
Here’s what you’re getting in each serving:
- Calories: 260
- Protein: 12g
- Fat: 17g (the good kind!)
- Carbs: 18g
- Fiber: 6g
- Sugar: 1g
- Sodium: 220mg
Note: These numbers might vary slightly depending on your specific ingredients and toppings.
Nutrition data is based on average ingredient values. For detailed verified info, check USDA FoodData Central – Avocado Nutrition Facts.
Pro Tips & Tricks
Perfect Poached Eggs Every Time: The secret is fresh eggs and that little bit of vinegar in the water. It helps the egg whites stay together instead of floating all over the place.
Meal Prep Hack: Hard-boil a bunch of eggs on Sunday and keep them in the fridge. Then you can just slice and go during the week.
Boost the Protein: If you’re really trying to up your protein game, add a dollop of Greek yogurt on the side or sprinkle some hemp hearts on top.
No Avocado?: Sometimes avocados just aren’t cooperating. Hummus or even mashed white beans work as great alternatives.
Storage Tip: If you’ve got leftover mashed avocado, press plastic wrap directly onto the surface to prevent browning.
Frequently Asked Questions
Q1: Is sprouted grain bread healthier than regular bread?
Yes! Sprouted grains are easier to digest, lower in gluten, and richer in nutrients like B vitamins, fiber, and antioxidants. Plus, it’s usually lower in gluten.
Q2: Can I use boiled eggs instead of poached?
Absolutely. A jammy soft-boiled egg (6–7 minutes) works wonderfully and is great for meal prep.
Q3: Is this suitable for weight loss?
Absolutely. The protein and fiber combo is excellent for keeping you satisfied, which naturally helps with portion control throughout the day.
Q4: Can I make this vegan?
Yes! Just skip the egg and top the toast with plant-based options like chickpeas, tofu scramble, or edamame.
Q5: Can I use regular whole wheat bread?
Of course! While sprouted grain is ideal, any good-quality whole-grain bread will work. Just look for something with at least 3 grams of fiber per slice.
Q6: What if I don’t like runny eggs?
No problem at all. Scrambled eggs work great, or you can hard-boil them ahead of time and just slice them up.
Final Thoughts
This Avocado Egg Toast on Sprouted Grain Bread isn’t just breakfast – it’s a complete meal that happens to be ready in under 10 minutes, that’s changed my mornings.
The balance of protein, healthy fats, and complex carbs makes it perfect whether you’re fueling up for a busy day or refueling after a morning workout.
The best part? It feels indulgent while being genuinely nutritious. You get that satisfying, cafe-style experience without leaving your kitchen or breaking the bank. You can customize it however you want.
Some days I add tomatoes, other days I go crazy with the spices. It never gets boring.
Give this high-protein toast a try and tag your creation on Instagram @thenextpulse25 using #BreakfastWithBoost — I’d love to see how you make it your own!
And if you’re looking for more easy, energizing breakfasts like this one, be sure to subscribe to my free breakfast recipe newsletter below!
Crunchy Avocado Rice Cakes in 5 Min
It’s light.
It’s crunchy.
And honestly, it feels like cheating because it tastes so good, but still fits into a healthy routine. These crunchy avocado rice cakes are my go-to when I need something fast, tasty, and guilt-free.
Avocado Egg Toast on Sprouted Grain Bread
Ingredients
- 1 Slice sprouted grain bread (l use Ezekiel or Dave’s Killer Bread)
- ½ ripe avocado, mashed
- 1 egg, cooked your way (poached, soft-boiled, or fried with olive oil)
- ¼ tsp sea salt
- ⅛ tsp crushed red pepper flakes (optional)
- ½ tsp lemon juice
- Fresh black pepper, to taste
Optional toppings if you want: microgreens, cherry tomatoes, hemp seeds, or feta
Instructions
- Toast the Bread: Get your sprouted grain bread nice and toasty – you want it golden and crispy.
- Mash the Avocado: While that's toasting, mash your avocado in a small bowl with the lemon juice, salt, and black pepper. Don't overthink it – a little chunky is perfectly fine.
- Cook the Egg: Cook your egg. If you're going for poached (which I highly recommend), get some water simmering, add a splash of vinegar, create a little whirlpool with a spoon, and gently drop in your egg. About 3-4 minutes should do it.
- Assemble: Time to assemble! Spread that creamy avocado mixture over your toast, then carefully place the egg on top.
- Garnish & Enjoy: Finish with whatever toppings make you happy – those red pepper flakes add a nice kick, and microgreens make it look all fancy.
