Avocado and egg toast with chilli flakes

Avocado and egg toast with chilli flakes: creamy avocado, eggs, wholegrain bread, lemon juice and pepper make a quick, filling breakfast with fresh flavours.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 6 min
• Total time: 16 min
• Calories: 380 kcal per serving
• Protein: 18 g
• Fat: 22 g
• Carbs: 25 g

Ingredients

• 2 organic eggs (medium)
• 1 ripe avocado
• 2 thick slices of wholegrain bread
• 1 pinch of black pepper
• 1 tsp lemon juice
• 1 pinch of chilli flakes
• 1 pinch of sea salt

Method

You’ll need: saucepan · chopping board · knife · mixing bowl

1. Halve the avocado, scoop out the flesh and roughly mash it in a bowl with the lemon juice, sea salt and black pepper.
2. Cook the eggs in boiling water until soft- or hard-boiled, as you like. Then briefly refresh them in cold water and peel carefully.
3. Toast the wholegrain bread until golden brown, so the surface is crisp and the inside still slightly soft.
4. Spread the avocado cream evenly over the warm wholegrain bread. Put the eggs on top and cut them open slightly or slice them.
5. Season with chilli flakes and a little black pepper. If needed, round off with a small pinch of sea salt.
6. Serve straight away, while the bread is still crisp and the eggs are warm.

Good to know

Sometimes a really good breakfast doesn't take much. This toast is creamy, spicy and pleasantly uncomplicated.

Swaps

Wholegrain bread → wholegrain sourdough bread Avocado → hummus without seed oils (creamy, more protein) Lemon juice → lime juice (fresh flavour, similarly tart)

Allergens

The recipe contains egg and, depending on the bread, gluten. Use chilli sparingly for small children, and during pregnancy well-cooked eggs are the safe choice. Contains: gluten.

Frequently asked questions

Which nutrients are mainly in avocado?

Avocado mainly provides monounsaturated fatty acids, plus folate, vitamin E, vitamin K and potassium. The exact content varies with ripeness and variety.

What's special about egg as an ingredient?

Egg contains protein as well as choline, vitamin B12, selenium and smaller amounts of vitamin D. Most of these nutrients sit in the yolk.

Does wholegrain bread suit everyone?

It varies: some people are sensitive to the higher fibre content at first. Sourdough fermentation and the type of grain also play a part.

Does chilli agree with everyone?

Not necessarily. Chilli can be unpleasant with a sensitive stomach, reflux or irritated mucous membranes, even in small amounts.

Why add lemon juice to the avocado?

Lemon juice brings vitamin C and slows down the avocado's browning a little. It's a useful effect, but a limited one, and it's no substitute for making it fresh.

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