Avocado toast with seeds and a poached egg

Avocado toast with seeds and a poached egg recipe videos

Avocado toast with seeds and a poached egg is a modern breakfast or brunch dish featuring creamy mashed or sliced avocado on toasted bread, topped with a runny poached egg and a sprinkle of seeds like sesame, chia, or sunflower. It's a popular, visually appealing meal often found in cafes worldwide, with roots in the global avocado trend that took off in the 2010s.

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🍽️ Nutrition at a glance

This dish is balanced, offering healthy fats from avocado and seeds, protein from the egg, and some carbs from the bread, making it satisfying without being overly heavy. A typical serving provides around 350-450 calories, along with key nutrients like fiber, vitamins K and E, and healthy monounsaturated fats.

Nutrition breakdown

Calories	350 kcal
Protein	14 g
Carbs	28 g
Fat	20 g
Fiber	8 g
Sugar	2 g
Sodium	420 mg
Potassium	500 mg
Vitamin K	25 mcg
Folate	80 mcg
Vitamin B12	0.6 mcg
Iron	2.5 mg
Magnesium	45 mg
Vitamin E	2.1 mg
Selenium	15 mcg

Per 1 slice (approx. 180 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it symbolizes the rise of 'brunch culture' and social media food trends, often shared for its aesthetic appeal. Nutritionally, the combination of avocado's fats with the egg's protein helps with satiety and nutrient absorption, making it a smart, energizing start to the day.