5 Minute Avocado Toast with Everything Bagel Seasoning and a Soft Boiled Egg
Some mornings you just need breakfast to work for you, not against you. This 5 minute avocado toast with everything bagel seasoning does exactly that. It takes almost no time, uses a handful of simple ingredients, and delivers a breakfast that keeps you full, focused, and satisfied until lunch. No sad desk snacks required.
What makes this version genuinely healthier than most avocado toast recipes you will find is the combination of high-fibre sprouted grain bread, a generous smear of mashed avocado loaded with heart-healthy monounsaturated fats, and a soft boiled egg sitting right on top. That egg is the game changer. It adds around 6 grams of complete protein and a rich, creamy yolk that melts into the avocado in the most satisfying way. The everything bagel seasoning brings big flavour through a blend of sesame seeds, poppy seeds, dried garlic, dried onion, and flaky sea salt, giving you that iconic bagel taste without any of the refined carbs or excess calories of an actual bagel. A small squeeze of fresh lemon juice brightens the whole thing and stops the avocado turning brown while you eat.
The nutritional profile here really stands out. Sprouted grain bread is higher in protein and fibre than standard white or even whole wheat bread, with a lower glycaemic index that helps keep blood sugar steady through the morning. Avocado brings potassium, folate, vitamins C, E and K, plus those healthy fats that support brain function and hormone health. The everything bagel seasoning adds sesame seeds, which are a surprisingly good source of calcium and zinc. Add the egg and you have a breakfast delivering roughly 18 to 20 grams of protein, around 8 grams of fibre, and under 350 calories. That is a very different picture from a coffee and a pastry grabbed on the way out the door.
The method is genuinely simple. While your bread toasts, you mash the avocado with lemon juice and a tiny pinch of salt. Spread it thick on the toast, nestle the egg on top, and scatter a generous amount of everything bagel seasoning over the whole thing. Finish with a few chilli flakes if you like a little heat, and a small drizzle of extra virgin olive oil for even more healthy fat and richness. The whole process takes about 5 minutes if your egg is pre-boiled, or you can use a fried or poached egg in exactly the same time. This is the kind of breakfast you make on a Tuesday morning when you have 10 minutes and you still want to eat something that actually nourishes you.
Ingredients
- 1 slice sprouted grain bread (or whole grain sourdough for extra fibre)
- 1 medium ripe avocado (about 75g flesh, should yield easily to gentle pressure)
- 1 large egg (soft boiled, fried, or poached, whichever you prefer)
- 1 tsp fresh lemon juice (helps brighten flavour and prevent browning)
- 1 tsp everything bagel seasoning (store-bought or homemade blend of sesame seeds, poppy seeds, dried garlic, dried onion and flaky salt)
- 1 tsp extra virgin olive oil (just a small finishing drizzle)
- 1 pinch red chilli flakes (optional, for heat)
- 1 pinch flaky sea salt (only if your everything bagel seasoning is low-sodium)
Instructions
- 1
Toast your slice of sprouted grain bread to your preferred level of crunch. A good golden toast gives the best texture contrast against the creamy avocado.
While the bread toasts, you have just enough time to prep everything else.
- 2
Scoop the avocado flesh into a small bowl. Add the lemon juice and a tiny pinch of sea salt if using. Mash with a fork until mostly smooth but still a little chunky for texture.
Do not over-mash. A few small chunks give a more interesting texture and mouthfeel.
- 3
If you are using a pre-soft-boiled egg, peel it now and slice it in half. If you prefer a fried or poached egg, cook it quickly in a small non-stick pan or saucepan of simmering water while the bread toasts.
A soft boiled egg with a jammy yolk works best here. Cook for exactly 6 minutes in boiling water, then transfer to cold water for 1 minute before peeling.
- 4
Spread the mashed avocado generously over the toasted bread, going all the way to the edges so every bite has flavour.
- 5
Place your egg on top of the avocado. Sprinkle the everything bagel seasoning evenly over the toast. Add a pinch of chilli flakes if using, then finish with a tiny drizzle of extra virgin olive oil.
Do not be shy with the everything bagel seasoning. It is the star of the show and you want it in every bite.
- 6
Eat immediately while the toast is still warm and crisp.
Avocado toast does not keep well once assembled, so enjoy it right away.
Nutrition per serving
340kcal
Calories
18g
Protein
28g
Carbs
19g
Fat
9g
Fibre
2g
Sugar
420mg
Sodium
Pro Tips
- ✓
Use a very ripe avocado for the creamiest mash. The skin should give under gentle thumb pressure.
- ✓
Sprouted grain bread has more protein and fibre than standard whole wheat bread and a lower glycaemic impact, making it the best base for this recipe.
- ✓
Make a batch of soft boiled eggs at the start of the week and keep them peeled in the fridge for truly instant assembly in the morning.
- ✓
If you find store-bought everything bagel seasoning too salty, make your own by combining 1 tbsp sesame seeds, 1 tsp poppy seeds, 1 tsp dried garlic flakes, 1 tsp dried onion flakes, and 1/2 tsp flaky sea salt.
- ✓
Lemon juice is non-negotiable. It lifts the flavour and stops the avocado going grey before you finish eating.
Frequently Asked Questions
Variations
- •
Cottage Cheese High Protein Base
Spread 3 tablespoons of low fat cottage cheese directly onto the toast before adding the mashed avocado. This bumps protein up to around 25 to 28 grams per serving and adds a pleasant tang.
- •
Smoked Salmon Version
Skip the egg and layer 30g of smoked salmon over the avocado before seasoning. Salmon brings omega-3 fatty acids and excellent protein, and it pairs beautifully with everything bagel seasoning.
- •
Spicy Sriracha Lime
Use lime juice instead of lemon, add a drizzle of sriracha over the finished toast, and top with thinly sliced radish for crunch and a peppery bite.
- •
Cherry Tomato and Microgreens
Add a handful of microgreens and a few halved cherry tomatoes on top alongside the egg. Microgreens are surprisingly rich in vitamins C and K and add a fresh, slightly peppery flavour.
Substitutions
- •Sprouted grain bread → Whole grain sourdough or rye bread (Both are higher in fibre than white bread and have a pleasant chew that holds up well under the toppings.)
- •Fresh lemon juice → Fresh lime juice (Lime gives a slightly more tropical brightness and works just as well to prevent browning.)
- •Egg → 3 tablespoons white beans or hemp seeds (For a fully plant-based version, these add protein and substance without eggs.)
- •Extra virgin olive oil → Avocado oil (Avocado oil has a similar healthy fat profile and a very neutral flavour if you prefer a lighter finish.)
- •Everything bagel seasoning → Homemade blend of sesame seeds, poppy seeds, dried garlic and onion flakes with sea salt (Making your own lets you control the sodium content. Use roughly equal parts of each ingredient.)
🧊 Storage
This recipe is best eaten immediately after assembling. Mashed avocado can be stored separately in an airtight container with a squeeze of lemon juice pressed against the surface for up to 12 hours in the fridge, but the toast itself should always be freshly made.
📅 Make Ahead
Soft boil a batch of 4 to 6 eggs at the start of the week and store them peeled in a container of cold water in the fridge for up to 5 days. This cuts prep time down to under 3 minutes each morning.
