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Smashed Avocado Toast with Poached Egg #brainhealth #tararochfordnutrition

Smashed Avocado Toast with Poached Eggs

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  • Author: Tara Deal Rochford
  • Total Time: 0 hours
  • Yield: 4 servings 1x


Smashed Avocado Toast with Poached Eggs is the kind of meal that can be enjoyed for Breakfast, Lunch, or Dinner. Smashed avocados mixed with lemon, salt and pepper pair perfectly with crusty whole grain bread and a runny poached egg.



For the Eggs:

1 teaspoon white vinegar

4 large eggs

1/4 teaspoon kosher or sea salt

For the Toast:

2 medium ripe avocados, pitted and peeled

Zest and juice of 1 medium lemon

1/4 teaspoon kosher or sea salt

1/4 teaspoon black pepper

4 slices whole grain bread


To make the eggs, in a stock pot, pour 8 cups of water and bring to a gentle simmer. Stir in the vinegar. Place a few pieces of paper towel or a clean kitchen towel on a plate near the stove.

Stir the water a bit to create a whirlpool. Crack one egg into a small bowl, then slowly slide it into the simmering vinegar water. Repeat this process with the remaining eggs. Cook 3-5 minutes or until the egg white is set.

Remove the eggs with a slotted spoon and place on the paper towel, sprinkle with salt.

To make the toast, in a bowl combine the avocados, lemon zest and juice, salt and pepper and mash with the back of a fork. Taste and adjust the seasoning as necessary.

Toast the slices of bread. Spread the mashed avocado on the toast and top each with a poached egg. Serve immediately.

The poached eggs can be prepped in advance and stored in an airtight container for up to 4 days in the refrigerator. Heat in microwave for 30-60 seconds or until heated through.


Store the smashed avocado in tan airtight container for up to 3 days in the refrigerator. To keep the mashed avocado from browning, top with a thin layer of water; before using, drain the water off and stir the mashed avocado. Assemble toasts just before eating.

This recipe is not considered low FODMAP because of the amount of avocado used.

  • Prep Time: 5-10 minutes
  • Cook Time: 10-15 minutes
  • Category: breakfast
  • Method: stove top
  • Cuisine: american


  • Serving Size: 1 toast
  • Calories: 293
  • Sugar: 4 g
  • Sodium: 216 mg
  • Fat: 17 g
  • Saturated Fat: 3 g
  • Carbohydrates: 26 g
  • Fiber: 8 g
  • Protein: 12 g