High proteinQuick

Eggs & Avocado on Toast

The brunch order you can make for a fifth of the price.

10 min Serves 1 Stove, Frying pan, Toaster

Per serving

495

kcal

25.2 g

protein

39.4 g

carbs

27.6 g

fat

5.1 g protein per 100 kcal · 12 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Egg110 g
  • Avocado100 g
  • Bread70 g
  • Chilli(optional)6 g
  • Lemon(optional)10 g

Method

  1. 1Fry or poach the eggs while the bread toasts.
  2. 2Crush the avocado straight onto the toast with lemon and salt.
  3. 3Eggs on top, plenty of pepper.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Runny eggs: who should avoid themShow

In the UK, eggs stamped with the red British Lion mark are safe to eat runny — even for pregnant women, children and older people. Other eggs, including most outside the UK, should be cooked until the white and yolk are firm for anyone vulnerable.

  1. If you are cooking for someone pregnant, very young, elderly or unwell and your eggs have no Lion mark, cook them until the yolk is set.
  2. Wash your hands after handling eggs and shells. Do not wash the eggs themselves — the shell is porous.
Handling chilliShow

The heat is mostly in the seeds and the pale inner ribs. Take them out for less heat.

  1. Cut off the stalk, halve it lengthways and scrape out the seeds with the tip of a teaspoon.
  2. Slice or chop finely.
  3. Wash your hands straight away with soap — and don't touch your eyes until you have.
Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Cracking an egg cleanlyShow

Cracking on a flat surface gives a clean break and far fewer bits of shell than the edge of a bowl.

  1. Tap the egg firmly once on the flat worktop.
  2. Push your thumbs into the crack over a small bowl and pull the two halves apart.
  3. If shell falls in, scoop it out with a half eggshell — it works much better than a spoon or finger.
  4. To beat: whisk with a fork until the white and yolk are one even yellow, with no streaks of white.
  5. Wash your hands after handling shells.
Frying and stir-fryingShow

Frying is cooking in a thin layer of hot fat. A stir fry is the fast, hot version where you keep everything moving.

  1. Have everything chopped and ready BEFORE the pan goes on — there is no time once it starts.
  2. Heat the oil first (see above), then add the food in a single layer. If it doesn't fit in one layer, cook it in two batches.
  3. Let pieces sit for a minute to colour before you turn them; stir-fries get stirred or tossed every 20–30 seconds.
  4. Hardest things go in first (carrot, pepper), soft things last (spinach, spring onion).

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.