Smashed Avo on Sourdough
Creamy avocado on sour dough bread with a perfect poached egg.
Method
- 1.
Bring a saucepan of water to a gentle simmer. Add a splash of white vinegar.
- 2.
Toast sour dough slices until golden and crunchy.
- 3.
Halve avocados, remove pit, and scoop flesh into a bowl. Roughly mash with a fork -- keep it chunky. Add lemon juice, salt, and chilli flakes. Mix gently.
Don't over-mash -- texture is everything.
- 4.
Poach eggs for 3 minutes for a runny yolk. Remove with a slotted spoon and drain on paper towel.
- 5.
Pile smashed avocado onto toast, halve cherry tomatoes on top, then crown with a poached egg. Drizzle with olive oil and finish with salt flakes.
Estimated Nutrition (per serve)
Score Breakdown 59/100
Macro Split
Health Insight
This recipe is average nutritionally. Consider adjustments to improve the protein content or reduce sugar.
- Good fibre content (8g per serve) supports gut health and steady blood sugar.
- Low sugar keeps insulin response in check — great for metabolic health.
- Well-portioned calorie count (438 per serve) — right in the sweet spot for a main meal.
- Protein is low (3.0g per 100 cal). Try adding chicken, tofu, legumes, or Greek yoghurt.
- Fat content is high (47% of calories). Consider lighter cooking methods or reducing oil.
Low protein at only 12% of calories. Consider boosting with lean meat, legumes, or dairy. Fat is high at 49% — this is energy-dense, so watch portion sizes.
Use Hass avocados for the best flavour and texture. Sourdough bread creates a tangy, substantial base for this breakfast.
From Lazy Steven