Avocado Egg White Toast with Everything Bagel Seasoning
Some mornings call for something that feels indulgent but works hard for your body at the same time. This avocado egg white toast with everything bagel seasoning is exactly that. It brings together the buttery richness of ripe avocado, the satisfying bite of pan-cooked egg whites, and the bold, salty crunch of everything bagel seasoning, all layered on a thick slice of toasted whole grain bread. It looks like a cafe breakfast. It tastes like one too. And it comes together in about ten minutes flat.
The real magic here is the egg white swap. Traditional avocado toast recipes use whole eggs, which adds dietary cholesterol and extra fat. By using egg whites instead, you slash the fat content significantly while actually boosting the protein ratio per calorie. Three egg whites deliver around 10 grams of protein with virtually no fat, turning this simple toast into a genuinely high-protein breakfast. The avocado brings in the healthy monounsaturated fats your body needs, so you still get that creamy, satisfying texture without going overboard. Add a slice of whole grain sourdough or sprouted grain bread, and you have a fibre-rich base that supports steady energy levels all morning long.
Everything bagel seasoning is one of those pantry ingredients that punches way above its weight. The blend of sesame seeds, poppy seeds, dried garlic, dried onion, and flaky salt adds layers of flavour and texture that make plain avocado toast feel completely transformed. Sesame seeds also bring a small but meaningful hit of calcium, magnesium, and healthy fats, so this seasoning is doing more than just tasting great. If you have never tried making your own blend at home, it is surprisingly straightforward and lets you control the sodium level, which matters if you are keeping an eye on salt intake. That said, a good store-bought version works brilliantly here too.
This recipe is a genuine upgrade over traditional avocado toast in every nutritional column. Lower in calories than versions that use whole eggs and white bread, higher in protein, higher in fibre, and naturally lower in sugar. It fits beautifully into a weight-management plan, a high-protein diet, or simply a morning routine where you want to eat something nourishing without spending half an hour in the kitchen. It also happens to be dairy-free and easily adapted for gluten-free diets if you swap the bread. You can dress it up with chilli flakes, sliced cherry tomatoes, or a squeeze of lemon juice if you want to take the flavour even further. Or keep it exactly as written. Either way, it is a breakfast worth making every single day.
Ingredients
- 1 large slice whole grain or sprouted grain bread (sourdough whole grain works great)
- 1 medium ripe avocado (should yield easily to gentle pressure)
- 3 large egg whites (from fresh eggs or a carton of liquid egg whites)
- 1 tsp everything bagel seasoning (store-bought or homemade)
- 1 tsp fresh lemon juice (keeps the avocado bright and adds zing)
- 1 tsp garlic powder
- 1 pinch red chilli flakes (optional, for heat)
- 1 tsp olive oil (for the pan)
- 1 pinch black pepper (freshly ground)
- 2 slices cherry tomatoes (optional garnish)
Instructions
- 1
Pop the bread into the toaster and toast to your preferred level of crunch. A firm, golden toast holds the toppings best without going soggy.
Toasting on a higher setting gives you a sturdier base that stands up to the creamy avocado.
- 2
While the bread toasts, scoop the avocado flesh into a small bowl. Add the lemon juice, garlic powder, and a pinch of black pepper. Mash together with a fork until you reach a creamy but slightly chunky texture.
Do not over-mash. A bit of texture makes the toast much more satisfying to eat.
- 3
Heat a small non-stick pan over medium heat. Add the olive oil and swirl to coat. Pour in the egg whites and let them sit undisturbed for about 20 seconds until the edges start to set.
Keep the heat at medium rather than high. Egg whites toughen quickly on high heat.
- 4
Using a spatula, gently scramble or fold the egg whites until just cooked through. They should be soft, fluffy, and not at all rubbery. Remove from heat immediately.
Pull the pan off the heat about 10 seconds before they look fully done. Residual heat will finish the job.
- 5
Spread the mashed avocado mixture evenly across the toasted bread, going right to the edges.
- 6
Pile the cooked egg whites on top of the avocado layer, arranging them loosely so they stay light and airy.
- 7
Sprinkle the everything bagel seasoning generously and evenly across the top. Add chilli flakes and cherry tomato slices if using. Serve immediately.
Add the seasoning right before eating to keep the sesame seeds crunchy.
Nutrition per serving
290kcal
Calories
18g
Protein
26g
Carbs
12g
Fat
7g
Fibre
2g
Sugar
420mg
Sodium
Pro Tips
- ✓
Use a very ripe avocado for the creamiest texture. The skin should give slightly when you press it.
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Liquid egg whites from a carton are a great time-saver and work just as well as cracking and separating fresh eggs.
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Whole grain sourdough adds extra fibre and a pleasant tang that complements the seasoning beautifully.
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Make a big batch of homemade everything bagel seasoning and store it in a jar. Mix together sesame seeds, poppy seeds, dried minced garlic, dried minced onion, and flaky sea salt in equal parts.
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A squeeze of extra lemon juice right at the end brightens every flavour on the toast.
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If you want more volume on the egg whites, whisk them lightly with a fork before cooking to incorporate a little air.
Frequently Asked Questions
Variations
- •
Spicy Sriracha Version
Add a thin drizzle of sriracha over the egg whites before sprinkling the seasoning. The heat cuts through the richness of the avocado beautifully.
- •
Mediterranean Style
Top the finished toast with a small handful of halved cherry tomatoes, a few capers, and a light sprinkle of dried oregano alongside the everything bagel seasoning.
- •
High Protein Double Toast
Use two slices of bread and increase the egg whites to five. Great for post-workout mornings when you need a bigger protein hit.
- •
Smoked Salmon Add-On
Layer a small amount of smoked salmon between the avocado and egg whites for an omega-3 boost and a more substantial breakfast.
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Tomato and Microgreen Garnish
Pile a small handful of fresh microgreens and thinly sliced heirloom tomatoes on top for extra vitamins, visual appeal, and a fresh flavour contrast.
Substitutions
- •Whole grain bread → Certified gluten-free bread or rye crispbread (Rye crispbread adds extra fibre and a nutty flavour that pairs well with the seasoning.)
- •Fresh egg whites → Liquid egg whites from a carton (Use 90ml of liquid egg whites as an equivalent to three large egg whites. It is a convenient and waste-free option.)
- •Lemon juice → Lime juice or apple cider vinegar (Lime juice gives a slightly more tropical note. Apple cider vinegar adds a sharper tang, so use just a few drops.)
- •Everything bagel seasoning → Homemade blend of sesame seeds, poppy seeds, dried garlic, dried onion, and flaky salt (Mix in roughly equal parts and store in a small jar. Adjust salt to your preference.)
- •Olive oil for cooking → Avocado oil or a light spray of coconut oil (Avocado oil has a higher smoke point and a very neutral flavour that does not compete with the seasoning.)
🧊 Storage
This toast is best eaten immediately after assembling. The egg whites and avocado both lose quality quickly once cooked and mashed. If needed, store the mashed avocado separately in an airtight container in the fridge for up to one hour with cling wrap pressed directly onto the surface. Cook fresh egg whites when ready to serve.
📅 Make Ahead
You can pre-separate and store egg whites in a sealed container in the fridge for up to two days before cooking. The everything bagel seasoning blend can be mixed in bulk and kept in a sealed jar at room temperature for up to three months. These two steps make the morning assembly even faster.
