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Avocado egg toast with herbs
Nawaal Ahmed

Egg Salad Avocado Toast – Creamy, High-Protein Breakfast Recipe

Egg Salad Avocado Toast – Creamy, High-Protein Breakfast Recipe
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Breakfast
Cuisine: American
Calories: 320

Ingredients
  

  • 4 large eggs
  • 1 large ripe avocado about 200 g
  • 2 tbsp mayonnaise 30 ml
  • 1 tsp Dijon mustard 5 ml
  • 1 tbsp fresh lemon juice 15 ml
  • 2 tbsp finely chopped red onion 20 g
  • 1 tbsp chopped fresh parsley 5 g
  • 1/4 tsp salt 1.5 g
  • 1/4 tsp black pepper 1 g
  • 4 slices thick-cut bread about 120 g total
  • 1 tbsp olive oil 15 ml

Method
 

  1. Place the eggs in a saucepan, cover with water, and bring to a gentle boil over medium-high heat.
  2. Once boiling, reduce heat slightly and cook for 10 minutes until the yolks are fully set.
  3. Transfer the eggs immediately to an ice bath and let them cool for 5–7 minutes before peeling.
  4. Toast the bread slices until golden brown and crisp around the edges, either in a toaster or skillet with olive oil.
  5. Chop the peeled eggs into small, even pieces for a soft, chunky texture.
  6. In a mixing bowl, mash the avocado with a fork until mostly smooth but still slightly textured.
  7. Stir in mayonnaise, Dijon mustard, and lemon juice until creamy and well combined.
  8. Fold in the chopped eggs, red onion, parsley, salt, and black pepper until evenly distributed.
  9. Taste and adjust seasoning, adding a pinch more salt or lemon if needed for brightness.
  10. Spoon a generous layer of the egg and avocado mixture onto each slice of warm toast.
  11. Finish with an extra sprinkle of black pepper or fresh herbs and serve immediately while the toast is crisp.

Notes

Protein: 14 g

Carbohydrates: 28 g

Fat: 18 g

Fiber: 5 g

Sugar: 3 g

Sodium: 380 mg