Forget the flimsy, unsatisfying avocado toast of the past. We’re elevating this breakfast classic into a powerhouse meal. This high protein avocado egg toast is specifically designed to fuel your day, keep you full for hours, and satisfy your taste buds completely. It’s the perfect blend of creamy, savory, and satisfying, built on a foundation of smart, protein-rich ingredients. Whether you need a post-workout recovery meal or a robust start to a busy morning, this recipe is your new go-to.
We’ll show you how to build the perfect toast from the ground up, from choosing the right bread to mastering the creamy avocado mash and, of course, cooking the perfect egg to top it all off.
Why This High Protein Avocado Toast is a Game-Changer
This isn’t just about throwing an egg on top and calling it a day. We’ve optimized every component for maximum protein and flavor. This recipe provides a fantastic balance of macronutrients—complex carbohydrates for sustained energy, healthy fats from the avocado, and a significant protein punch to support muscle repair and satiety. It’s the kind of breakfast that genuinely makes you feel good.
The Core Ingredients for Success
The beauty of this recipe lies in its simplicity, but the quality of your ingredients truly makes it shine. Here’s what you need to focus on for the best high protein avocado egg toast experience.
Choosing the Right Bread
The foundation of your toast matters. Skip the standard white bread and opt for a slice that works as hard as you do. Look for whole-grain, sprouted, or seeded breads that list at least 5 grams of protein per slice. These options not only boost the protein content but also add valuable fiber and texture.
Perfecting the Avocado Mash
The secret to a great avocado mash is keeping it simple. You want the avocado’s natural, creamy flavor to be the star. Use a ripe, soft avocado and mash it gently with a fork. We’ll add a hint of lemon juice to prevent browning, plus a pinch of salt, pepper, and red pepper flakes for a subtle kick. The goal is a slightly chunky texture, not a perfectly smooth puree.
The Secret to the Best Eggs
For this high protein avocado egg toast, a perfectly cooked egg is non-negotiable. A jammy, sunny-side-up or poached egg with a runny yolk creates a delicious, savory sauce that brings everything together. We recommend cooking it in a non-stick skillet with a touch of olive oil over medium-low heat to get those crispy edges and a perfectly runny center.
How to Make High Protein Avocado Egg Toast (Step-by-Step)
High Protein Avocado Egg Toast (The Ultimate Recipe)
Ingredients
Equipment
Method
- Toast your slice of bread until it is golden-brown and crisp. A sturdy toast is key to preventing sogginess.
- While the bread is toasting, scoop the avocado half into a small bowl. Add the lemon juice, salt, and pepper. Gently mash with a fork to your desired consistency. We recommend leaving it slightly chunky.
- Heat the olive oil in a small non-stick skillet over medium heat. Crack the egg into the skillet and cook for 2-3 minutes, or until the whites are set but the yolk is still runny. You can cover the pan for a minute to help the top of the egg cook.
- Spread the mashed avocado evenly over the toasted bread. Gently place the cooked egg on top of the avocado. Garnish with a pinch of red pepper flakes and an extra crack of black pepper.
- Enjoy your high protein avocado egg toast right away for the best texture and flavor.
Nutrition
Notes
Storage: This recipe is best enjoyed fresh and does not store well once assembled.
Tried this recipe?
Let us know how it was!This recipe comes together in just a few minutes, making it perfect for even the busiest mornings. Follow these simple steps for a breakfast that will keep you energized and full until lunch.
Supercharge Your Breakfast: High-Protein Additions
While the classic avocado and egg combination is fantastic, you can easily elevate the protein content even further. These additions not only boost the nutritional value but also add exciting layers of flavor and texture.
- Smoked Salmon: Add a few delicate slices of smoked salmon for a significant protein increase and a dose of healthy omega-3 fatty acids.
- Cottage Cheese: Before adding the avocado, spread a layer of full-fat cottage cheese on your toast. It adds a creamy texture and an impressive amount of casein protein.
- Feta or Goat Cheese: Crumble some feta or goat cheese over the top for a salty, tangy flavor and a nice protein boost.
- Hemp Seeds or Chia Seeds: Sprinkle a tablespoon of hemp or chia seeds over the finished toast. They add protein, fiber, and a satisfying crunch.
Meal Prep & Storage Tips
Avocado toast is best enjoyed fresh, but you can prep components to save time. You can hard-boil a few eggs at the beginning of the week for a quicker assembly—just slice them and lay them on top. While you can’t pre-mash the avocado (it will brown), you can have your seasonings and other toppings ready to go, making your morning routine seamless.
Expert Tips for the Best Toast Every Time
Here are a few insider tips to ensure your high protein avocado egg toast is perfect every single time.
- Toast Your Bread Well: Aim for a deep, golden-brown color. A sturdy, well-toasted slice prevents the toast from becoming soggy under the creamy avocado and runny egg yolk.
- Season Every Layer: Lightly salt your toast, your avocado mash, and your egg. Layering the seasoning ensures every bite is flavorful.
- Don’t Skimp on the Garnish: A sprinkle of fresh herbs like cilantro or chives, a dash of red pepper flakes, or a pinch of everything bagel seasoning can transform your toast from good to great.
Frequently Asked Questions
This recipe contains approximately 20 grams of protein, depending on the specific bread you use. You can easily increase this by adding smoked salmon, cottage cheese, or hemp seeds.
The best breads are whole-grain, sprouted grain, or seeded varieties that contain at least 5 grams of protein per slice. These also add beneficial fiber and texture.
Yes, it’s an excellent post-workout meal. It provides a great balance of protein to aid in muscle repair and complex carbohydrates to replenish energy stores.
Avocado toast is best served fresh as the avocado will brown and the toast will get soggy. However, you can hard-boil eggs in advance to speed up the assembly process in the morning.
Mixing a small amount of fresh lemon or lime juice into your mashed avocado will help prevent it from browning quickly due to oxidation.
More Breakfast Recipes to Love
If you enjoyed this powerful breakfast, you might also love exploring other morning meals that pack a punch. Consider trying a new twist on a classic, like a fully-loaded breakfast burrito (coming soon). Or perhaps a simple and elegant quiche (coming soon) would be a great addition to your weekend brunch menu. For a sweeter start, a stack of protein pancakes (coming soon) is always a fantastic choice.
Enjoy Your Power-Packed Breakfast!
This high protein avocado egg toast is more than just a recipe; it’s a template for a delicious, energizing, and incredibly satisfying meal. We hope you love making it as much as we do. If you try it, be sure to share your creations and tag us on Pinterest! We can’t wait to see your versions.
