Avocado Egg Salad on Toast

Are you looking for a delicious and nutritious breakfast idea? This simple avocado toast with egg is a great option! This delightful dish combines the creaminess of avocado, the protein-packed goodness of eggs, and the satisfying crunch of toast. It’s the perfect way to start your day on a healthy note. Not only is this recipe easy to make, but it also provides a balanced mix of nutrients to keep you energized throughout the morning.

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SIS Tip - Simple is Smart Tip for Avocado Egg Salad

Tip #1: How to tell if an avocado is ripe without bruising it by squeezing it. Gently rub the stem that is stuck to the end. If the stem comes off easily, the avocado is ripe. No need to squeeze it. 

Tip #2: to slice the eggs evenly or coarsely dice them use an egg slicer.  To dice them, slice the egg and then turn the whole sliced egg 90 degrees and slice it again.  This gives nice, coarse, even pieces of egg for the egg salad. 

Tip #3: Are you wondering what the best method is for hard-boiling eggs? Check out this website,  it is full of great information on how to boil and peel hard-boiled eggs. 

Avocado Egg Salad on Toast

Neuro Nutrition Nugget: Eggs

Eggs are incredibly beneficial for your brain health. Packed with essential nutrients, eggs provide a powerful boost to your brain function. One of the key nutrients found in eggs is choline, which plays a crucial role in the development and maintenance of your brain cells. By including eggs in your diet, you can enhance your memory, concentration, and overall cognitive abilities. Additionally, eggs contain important vitamins and minerals like vitamin B12, B 6, Folate and omega-3 fatty acids, which further support brain health.

Avocado Egg Salad on toast.

Ingredients for Avocado Egg Salad on Toast

  • Artisan whole grain or sourdough bread.  Make it homemade or purchased. If you ask me, this is the best bread for avocado toast. 
  • Eggs: I use large eggs. 
  • Medium avocado. A large avocado will also work. 
  • Celery:  add a nice crunch to the avocado egg salad toast. 
  • Vegan Mayonnaise is healthier than regular mayonnaise
  • salt and pepper to taste
  • fresh lemon juice

Avocado Egg Salad on toast.

Step by Step Instructions for Avocado Egg Salad Toast

  1. Boil and peel the six eggs,  For lots of great information on boiling the perfect egg check out this website. 
  2. Coarsely dice 4 of the peeled eggs.  I use an egg slicer to dice the eggs.   It quickly dices them into even size pieces.  Simply put the egg on the slice and slice it.  The turn it 90 degrees and slice it again.  Save the other two eggs for the topping.  
  3. Coarsely dice the avocado and add it to the eggs. 
  4. Finely dice the celery and add it to the eggs and avocado. 
  5. Add 1 Tbsp of Vegan Mayonnaise and mix in. 
  6. Adjust taste  with salt and pepper. 
  7. Lightly toast the bread
  8. Spread the Avocado Egg Salad Mixture on the toast and drizzle a little fresh lemon juice over it.  
  9. Slice the two remaining eggs and top each slice of avocado egg toast with half of one of the eggs.
  10. Season with Bagel Everything Seasoning.  See the recipe for how to make your the bagel everything seasoning.

Frequently Asked Questions

Is avocado and egg toast healthy?

Absolutely! Avocado and egg toast is a powerhouse of nutrition and a fantastic way to start your day. Avocados are rich in heart-healthy monounsaturated fats, fiber, and several essential vitamins and minerals. Eggs, on the other hand, are a great source of high-quality protein and choline, a nutrient that’s important for brain health. Combine these with a slice of whole-grain toast, and you’ve got a meal that’s not only delicious but also packed with nutrients that support overall health. So go ahead, enjoy that avocado and egg toast guilt-free!

Can you eat avocado and egg together?

You can eat avocado and egg together! In fact, it is a highly nutritious combination. Avocado is packed with healthy fats and fiber while eggs provide a high-quality source of protein. Eating them together not only makes for a delicious meal but also keeps you feeling full and satisfied for longer. They are versatile ingredients that can be used in various dishes, from breakfast scrambles to salads. So go ahead, experiment with avocado and egg in your meals and enjoy the health benefits they offer.

Is eggs and avocado a good lunch?

Absolutely! Eggs and avocado make an excellent lunch. Not only is this combination delicious, but it’s also packed with nutrients that your body needs. Eggs are a great source of protein which keeps you feeling full and energized throughout the day. Avocados, on the other hand, are rich in healthy fats and fiber that promote heart health and aid digestion. Combining these two powerhouse foods in one meal ensures that you’re getting a good balance of protein, fats, and fiber. So next time you’re wondering what to have for lunch, consider eggs and avocado for a nutritious and satisfying option.

Why do you put avocado on toast?

Avocado on toast is not just a trendy brunch dish, it’s a delightful fusion of taste and health. The creamy goodness of avocado, when spread over a warm, crunchy slice of toast, creates a mouthwatering combination that is not only delicious but also packed with essential nutrients. Avocados are rich in heart-healthy fats, fiber, and various vitamins and minerals that contribute to overall well-being. So, whether you’re seeking a quick breakfast option or a wholesome snack, avocado on toast is an excellent choice. It’s easy to prepare and offers a fun way to include more fruits in your diet. So go ahead, embrace the deliciousness of avocado on toast!

Is it OK to eat avocado toast every day?

Yes, it is fine to enjoy avocado toast every day! Avocado is packed with healthy fats, fiber, and various important nutrients that your body needs. Plus, when paired with whole-grain bread, it creates a perfect combination of proteins and carbs to kickstart your day. Just remember, everything is best in moderation. While avocados are healthy, they also have high-calorie content. So, as long as you keep track of your portions and balance it with other food groups, feel free to relish your avocado toast daily!

Is eating one avocado a day too much?

Eating one avocado a day is not too much at all. In fact, it’s a wonderful way to incorporate healthy fats into your diet. Avocados are packed with essential nutrients like potassium, fiber, and monounsaturated fats, which are heart-healthy. They also help in the absorption of other fat-soluble nutrients. Including avocado in your daily meals can boost your overall health, energy levels, and well-being. So, don’t hesitate! Enjoy the creamy, delicious goodness of an avocado every day and embrace its myriad health benefits.

Is avocado a protein or carbohydrate?

Avocado is a unique fruit that is rich in healthy fats, vitamins, and minerals. It’s a versatile food that can add a burst of flavor and nutrition to your meals. While it does contain some protein, its primary macronutrient is monounsaturated fats, which are heart-healthy and beneficial for overall well-being. Avocados also have a fair amount of dietary fiber and a small portion of carbohydrates. So, while it’s not predominantly a source of protein or carbohydrates, it’s a well-rounded addition to a balanced diet, providing numerous health benefits. So relish this superfood and let it contribute positively to your health!

Also, try my Easy Egg Salad Sandwich

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5 from 2 votes

Avocado Egg Salad on Toast

This healthy breakfast combines the creaminess of avocado, the protein-packed goodness of eggs, and the satisfying crunch of sourdough toast.
Servings 4 slices
Prep Time 10 minutes
Cook Time 15 minutes
cool the eggs 15 minutes

Equipment

  • This page contains Amazon affiliate links. If you click a link, I may earn a small commission from qualifying purchases at no extra cost to you
  • To see the ingredient amounts in metric units, click;METRIC button between the ingredients and the instructions for this recipe.

Ingredients

Instructions

  • Coarsely dice 4 of the eggs.
    Avocado Egg Salad on toast.
  • Coarsely dice the avocado and scoop it out of it's peel.
    Avocado Egg Salad on toast.
  • Add the chopped celery.
  • Add 1tbsp. of the veganaise. (see notes)
    avocado and egg salad
  • Mix together: add a squeeze of lemon, don't mash. Salt and pepper to taste.
    avocado and egg salad
  • Lightly toast the bread, add some baby spinach, sprouts, or microgreens.
    greens on toast
  • Add 1/4 of the avocado egg salad to each slice of bread.
  • Slice the two remaining eggs with the egg slicer. Top the salad with egg slices.
    Avocado egg salad on toast
  • Sprinkle with Bagel Everything Seasoning, and garnish with parsley.
  • To make Bagel Everything Seasoning.
    To 1 Tbsp of White sesame seeds add 1 tsp each of black sesame seeds, poppy seeds, dried roasted minced garlic, dried minced onions, and ½ tsp. of coarse sea salt.
    Avocado egg salad on toast

Video

Notes

Veganaise:  I like Hellmanns. I've also used Greek yogurt and sour cream. 
Author: Doctor Joanette
Calories: 298kcal
Course: Breakfast, lunch, Snack
Cuisine: American
Keyword: brain healthy food, clean eating, easy, vegetarian

Nutrition

Serving: 1piece | Calories: 298kcal | Carbohydrates: 22g | Protein: 14g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 279mg | Sodium: 328mg | Potassium: 401mg | Fiber: 4g | Sugar: 2g | Vitamin A: 507IU | Vitamin C: 5mg | Calcium: 67mg | Iron: 3mg

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  1. 5 stars
    Love this recipe. Thanks

5 from 2 votes (1 rating without comment)

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