Today, I’ve got a super easy and healthy recipe that’s perfect for any time of day – Avocado Toast with Hard-Boiled Eggs. This dish is packed with good fats, protein, and loads of flavor, making it a great option whether you’re starting your day or need a quick snack.
The Avocado Toast with Hard-Boiled Eggs recipe is not typically considered low-carb due to the presence of whole-grain bread. If you want to lower the carbs, substitute whole-grain bread with a low-carb or keto-friendly bread to reduce the carbohydrate content significantly. Alternatively, serve the mashed avocado and hard-boiled eggs on a bed of leafy greens or as a side dish to keep the carbs very low.
With just a few simple ingredients, you can whip this up in no time. Plus, it’s really versatile, so you can add your favorite toppings to make it your own. Trust me, once you try this, it’ll become a staple in your kitchen. Let’s dive in and make some delicious avocado toast!
Ingredients / 2 servings:
- 2 slices of whole-grain bread
- 1 ripe avocado
- 2 hard-boiled eggs
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes (optional)
- Fresh herbs (optional, such as parsley or chives)
Cooking time:
- Boiling the Eggs: 15 minutes
- Preparing the Avocado: 5 minutes
- Toasting the Bread: 3 minutes
- Assembling the Toast: 3 minutes
- Optional Toppings: 2 minutes
Total Time: 20 minutes
Total Estimated Cost:
- Avocado (1 ripe avocado): $1.50
- Whole-grain bread (2 slices): $0.50 (assuming a loaf costs around $3.00 and has 12 slices)
- Eggs (2 eggs): $0.50 (approximately $0.25 per egg)
- Lemon juice (1 tablespoon): $0.25 (a whole lemon costs around $0.50 and yields about 2 tablespoons)
- Salt and pepper to taste: $0.05 (negligible cost for small amounts)
- Optional toppings:
- Red pepper flakes: $0.10
- Fresh herbs (parsley or chives): $0.20
Total Cost: $3.10
Total Cost for One Serving: $1.55
Recipe – Instructions:
Place the eggs in a pot and cover them with cold water. Bring the water to a boil over medium-high heat. Once boiling, cover the pot and remove it from heat. Let the eggs sit for about 10-12 minutes. Drain the hot water and transfer the eggs to a bowl of ice water to cool. Once cooled, peel the eggs and set them aside.
Toast the slices of whole-grain bread until they are golden brown and crispy. Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Add the lemon juice, salt, and pepper to the avocado and mash it with a fork until it reaches your desired consistency (smooth or chunky).
Spread the mashed avocado evenly over the toasted bread slices.
Slice the hard-boiled eggs into rounds or quarters. Place the sliced eggs on top of the avocado spread.
Season with additional salt, pepper, and red pepper flakes if desired. Garnish with fresh herbs for extra flavor and a pop of color. Enjoy your delicious and nutritious avocado toast with hard-boiled eggs right away.
Packed with healthy fats from avocados, high-quality protein from eggs, and fiber-rich carbs from whole-grain bread, this balanced breakfast will fuel your body and keep you energized throughout the morning. The monounsaturated fats in avocados support heart health and lower bad cholesterol, while fiber aids digestion and keeps you full longer.
Eggs provide essential amino acids for muscle repair and growth, along with vitamins like B12 and D for brain health and metabolism. Whole-grain bread offers complex carbohydrates that release energy steadily, preventing mid-morning crashes and sustaining your energy levels. Together, these ingredients create a powerhouse breakfast that nourishes your body and kickstarts your day with the right nutrients.
Tips:
- Ensure your avocados are perfectly ripe for the best flavor and texture. A ripe avocado should yield slightly to gentle pressure and have a rich, creamy texture when mashed. If your avocados are too firm, place them in a paper bag with a banana to speed up the ripening process.
- For the best hard-boiled eggs, place them in a pot and cover with cold water. Bring to a boil, then remove from heat and let them sit covered for about 10-12 minutes. Immediately transfer the eggs to an ice water bath to stop the cooking process and make peeling easier.
- Elevate your avocado toast by adding additional toppings and seasonings. Sprinkle red pepper flakes for a touch of heat, or drizzle some balsamic glaze for a sweet and tangy flavor. Fresh herbs like cilantro or chives, a sprinkle of everything bagel seasoning, or a dash of hot sauce can also add an extra layer of deliciousness.
Total Nutritional Information for 1 serving:
- Calories: 150
- Protein: 6 grams
- Fat: 11 grams
- Carbohydrates: 10 grams
- Fiber: 4 grams
Essential Equipment:
- Cutting Board: For slicing the avocado and eggs.
- Knife: A sharp knife for cutting the avocado and eggs.
- Bowl: To mash the avocado.
- Fork or Masher: For mashing the avocado.
- Pot: To boil the eggs.
- Colander or Slotted Spoon: For transferring the eggs to an ice water bath.
- Toaster: To toast the bread.
Optional Equipment:
- Egg Timer: To ensure perfectly timed hard-boiled eggs.
- Ice Bath Bowl: A separate bowl for the ice water bath to cool the eggs quickly.
- Avocado Slicer: A specialized tool for easily slicing and pitting the avocado.
- Spatula: For spreading the mashed avocado evenly on the toast.
- Zester: If you want to add a bit of lemon zest to enhance the flavor.
- Serving Plate: For presenting the finished avocado toast beautifully.
- Herb Scissors: For quickly chopping fresh herbs if you choose to garnish with them.
Alright, there you have it – a simple yet delicious Avocado Toast with Hard-Boiled Eggs. Give it a try and let me know how it goes. And while you’re here, make sure to check out the other recipes on the blog for more easy and tasty ideas. Thanks for watching and see you next time!