Avocado toast with poached egg

Avocado toast with poached egg recipe videos

Avocado toast with a poached egg is a modern breakfast or brunch dish featuring mashed or sliced avocado spread on toasted bread, topped with a soft-poached egg. Typical ingredients include ripe avocados, a slice of artisan bread (like sourdough), an egg, and seasonings such as salt, pepper, and chili flakes. While avocado toast has roots in Australian and New Zealand cafe culture, the addition of a poached egg has made it a global staple in contemporary brunch menus.

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🍽️ Nutrition at a glance

This dish is high in healthy fats and protein, with a moderate amount of carbohydrates from the bread. It provides key nutrients like fiber, potassium, and vitamins from the avocado, plus high-quality protein and choline from the egg. A typical serving ranges from 350 to 500 calories, depending on the bread and portion sizes.

Nutrition breakdown

Calories	300 kcal
Protein	12 g
Carbs	22 g
Fat	18 g
Fiber	7 g
Sugar	2 g
Sodium	350 mg
Potassium	450 mg
Vitamin K	25 mcg
Folate	80 mcg
Vitamin B12	0.6 mcg
Vitamin D	1 mcg
Iron	2 mg
Calcium	50 mg
Magnesium	30 mg

Per 1 slice (approx. 150 g) · estimated, varies by recipe

💡 What's interesting

Avocado toast became a viral food trend in the 2010s, often symbolizing millennial food culture and casual dining. Nutritionally, the combination of avocado's monounsaturated fats with the egg's protein makes it a satisfying, nutrient-dense meal that supports sustained energy.