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Energizing Avocado Toast: A High-Protein, Low-Calorie Breakfast Boost

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  • Author: Lily Carter
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving (adjusted to 2 servings) 1x
  • Category: Breakfast, Healthy, High-Protein
  • Method: Toasting, Poaching
  • Cuisine: American, Healthy

Description

This Healthy Avocado Toast Breakfast is a delicious and nutritious way to start your day. Packed with healthy fats from avocado, protein from eggs, and fiber from whole grain bread, it’s a perfect high-protein, low-calorie meal that will keep you full and energized throughout the morning.


Ingredients

Scale
  • 1 slice whole grain bread (or low-calorie bread for an even lighter option)
  • 1/2 ripe avocado, mashed
  • 1 large egg, poached or scrambled
  • 1 tbsp fresh cilantro, chopped (optional)
  • 1/2 tsp chili flakes (optional)
  • Salt and pepper to taste
  • 1 tsp lemon juice
  • 1 tbsp feta cheese or cottage cheese (optional for extra protein)

Instructions

Toast the Bread:

  1. Toast the whole grain bread slice until crispy and golden brown.

Prepare the Avocado:

  1. In a small bowl, mash the ripe avocado with a fork. Add lemon juice, salt, and pepper to taste.

Cook the Egg:

  1. While the bread is toasting, cook the egg to your liking. Poaching or scrambling works best for this recipe, but you can also fry it lightly in a non-stick pan.

Assemble the Toast:

  1. Spread the mashed avocado evenly over the toasted bread slice. Top with the cooked egg.

Garnish and Serve:

  1. Sprinkle the toast with chili flakes, chopped cilantro, and feta cheese or cottage cheese (if using). Serve immediately for a fresh and satisfying breakfast.

Notes

  • You can substitute the egg with egg whites for a lower calorie option while keeping the protein high.
  • If you want a bit more crunch, add a sprinkle of sunflower or pumpkin seeds on top of the avocado.
  • For a dairy-free version, skip the cheese or use a dairy-free cheese alternative.

Nutrition

  • Serving Size: 1 toast
  • Calories: 250 kcal
  • Sugar: 2g
  • Sodium: 220 mg
  • Fat: 15g
  • Saturated Fat: 3g
  • Unsaturated Fat: 12g
  • Trans Fat: 0g
  • Carbohydrates: 22g
  • Fiber: 7g
  • Protein: 14g
  • Cholesterol: 180 mg