5 Minute Avocado Egg Toast with Everything Bagel Seasoning
Some mornings you just need breakfast to work with you, not against you. This 5 minute avocado egg toast with everything bagel seasoning does exactly that. It comes together so quickly that you will genuinely have time to sit down and enjoy it before the day takes over. One slice of hearty whole grain bread, a generous smash of ripe avocado, a perfectly cooked egg, and a confident shower of everything bagel seasoning on top. Simple, bold, and seriously satisfying.
What makes this version stand out from the crowd is the bread choice. Swapping out white sourdough for sprouted whole grain toast bumps up the fibre significantly, which keeps you fuller for longer and helps stabilise blood sugar through the morning. The avocado brings in heart-healthy monounsaturated fats along with potassium and folate, while the egg delivers around 6 grams of complete protein all on its own. Together, this toast clocks in at roughly 310 calories with 16 grams of protein and 7 grams of fibre. That is a genuinely filling breakfast, not just a pretty one.
Everything bagel seasoning is the real hero here. That combination of sesame seeds, poppy seeds, dried garlic, dried onion, and flaky sea salt does something almost magical to avocado. It adds crunch, depth, and a savoury punch that you simply cannot get from salt and pepper alone. A small squeeze of fresh lemon juice stirred into the mashed avocado keeps it bright and vibrant, and a tiny pinch of chilli flakes on top adds just enough warmth to wake up your taste buds without overwhelming anything. You can absolutely leave the chilli off if you prefer things mild, but I do encourage you to try it at least once.
The technique here matters more than you might think for a 5 minute cook time. Toast your bread first, while you mash the avocado. Then cook your egg in a non-stick pan over medium heat for about 2 to 3 minutes for a set white with a runny yolk. By the time the egg is done, your toast is ready and your avocado is mashed. Everything lines up in one smooth sequence with no waiting around. This is meal prep-friendly too. You can pre-mix your avocado with lemon juice and store it pressed with cling film in the fridge for up to a day, so assembly takes under 2 minutes on busy mornings. A nutritious, flavour-forward breakfast that fits into real life is honestly the best kind there is.
Ingredients
- 1 slice sprouted whole grain bread (or whole wheat sourdough for extra fibre)
- 1 medium ripe avocado (halved and pitted)
- 1 teaspoon fresh lemon juice (helps keep avocado bright and adds flavour)
- 1 large free-range egg
- 1 teaspoon olive oil (for the pan)
- 1 teaspoon everything bagel seasoning (store-bought or homemade)
- 1 pinch chilli flakes (optional, for gentle heat)
- 1 pinch sea salt (only if your everything bagel seasoning is low-sodium)
- 1 tablespoon fresh chives (finely snipped, optional garnish)
Instructions
- 1
Pop your slice of sprouted whole grain bread into the toaster and set it to your preferred level of crispness. This runs in parallel with the rest of your prep so nothing waits for anything.
A well-toasted base holds the avocado without going soggy. Aim for golden rather than pale.
- 2
While the bread toasts, scoop the flesh of half a ripe avocado into a small bowl. Add the fresh lemon juice and mash with a fork to your preferred texture. Some people like it chunky, others prefer it smooth. Both work beautifully.
If your avocado is not quite ripe, microwave the halved avocado cut-side down for 30 seconds to soften it slightly.
- 3
Heat a small non-stick pan over medium heat and add the teaspoon of olive oil. Once the oil shimmers, crack the egg gently into the pan. Cook for 2 to 3 minutes until the white is fully set but the yolk is still runny. For a fully cooked yolk, place a lid on the pan for the last 30 seconds.
Keep the heat at medium, not high. A gentler heat gives you crispy edges without a rubbery white.
- 4
Remove the toast from the toaster and immediately spread the mashed avocado mixture evenly across the surface right to the edges.
- 5
Carefully slide the cooked egg on top of the avocado. Sprinkle the everything bagel seasoning generously over the egg and avocado. Add chilli flakes and snipped chives if using, and serve straight away.
Cracking the yolk just before eating lets it run into the avocado layer, creating an almost sauce-like richness across every bite.
Nutrition per serving
310kcal
Calories
16g
Protein
24g
Carbs
18g
Fat
7g
Fibre
2g
Sugar
380mg
Sodium
Pro Tips
- ✓
Use a very ripe avocado for the creamiest smash. It should yield to gentle pressure without feeling mushy.
- ✓
Everything bagel seasoning varies in saltiness between brands. Taste before adding extra sea salt.
- ✓
For a higher protein version, add a second egg or spread a thin layer of cottage cheese beneath the avocado.
- ✓
Toast the bread slightly darker than you normally would. The sturdier base prevents the toast going limp under the egg.
- ✓
Lemon juice is not optional here. It balances the fat in the avocado and keeps the colour fresh and green.
- ✓
If you want a softer egg, try poaching instead of frying. It takes about the same amount of time and pairs beautifully with the creamy avocado.
Frequently Asked Questions
Variations
- •
High Protein Cottage Cheese Base
Spread 2 tablespoons of low-fat cottage cheese directly onto the toast before the avocado layer. This adds an extra 6 to 8 grams of protein and a pleasant creamy texture without changing the flavour profile dramatically.
- •
Poached Egg Version
Swap the fried egg for a poached egg to reduce the fat slightly. Bring a small pan of water to a gentle simmer, add a teaspoon of white vinegar, swirl the water, and drop in a cracked egg. Cook for 3 minutes for a runny yolk.
- •
Spicy Sriracha Drizzle
Add a thin drizzle of sriracha or your favourite hot sauce over the finished toast for a fiery kick. This pairs especially well with the sesame notes in the everything bagel seasoning.
- •
Microgreens and Hemp Seed Boost
Top with a small handful of microgreens and a teaspoon of hemp seeds alongside the everything bagel seasoning. This adds omega-3 fatty acids, extra protein, and a fresh herbal flavour.
Substitutions
- •Sprouted whole grain bread → Rye bread or whole wheat sourdough (Both maintain a high fibre count. Rye adds a slightly nuttier, more complex flavour.)
- •Fresh lemon juice → Fresh lime juice (Lime gives a slightly more tropical note but works just as well for keeping the avocado fresh.)
- •Olive oil → Avocado oil or coconut oil spray (Avocado oil has a higher smoke point and a neutral flavour. Coconut oil spray keeps calories even lower.)
- •Egg → Firm tofu slice, pan-fried (For a vegan version, slice firm tofu about 1 cm thick, season with a pinch of turmeric and salt, and pan-fry for 2 minutes per side.)
- •Everything bagel seasoning → Homemade blend (Mix 1 teaspoon sesame seeds, half a teaspoon poppy seeds, quarter teaspoon dried garlic flakes, quarter teaspoon dried onion flakes, and a pinch of flaky salt.)
🧊 Storage
This toast is best eaten immediately after assembly. The mashed avocado can be stored separately in an airtight container with cling film pressed directly onto the surface for up to 24 hours in the fridge. Do not store the assembled toast as the bread will go soft.
📅 Make Ahead
Mash the avocado with lemon juice up to 24 hours in advance and store covered in the fridge. In the morning, simply toast the bread and fry the egg for a fully assembled breakfast in under 3 minutes.
