Easy Avocado Toast with Poached Egg and Everything Bagel Seasoning
Some mornings call for something that feels a little special without any real effort. This easy avocado toast with poached egg hits that sweet spot beautifully. It comes together in about 15 minutes, uses ingredients you probably already have, and delivers a breakfast that genuinely keeps you full until lunch. No mid-morning snack raids required.
The foundation here is wholegrain sourdough, which bumps up the fibre significantly compared to white bread. Wholegrain bread has a lower glycaemic impact, meaning your blood sugar rises more gradually after eating it. That matters a lot first thing in the morning when your body is setting the tone for the whole day. On top of that, a generous layer of mashed avocado brings heart-healthy monounsaturated fats, potassium and a good dose of folate. The avocado is seasoned simply with lemon juice, a pinch of red pepper flakes and a little sea salt. No hidden extras, no fuss. Lemon juice does something lovely here, it brightens the whole flavour and stops the avocado from oxidising too quickly.
The poached egg is where the real protein magic happens. One large egg delivers around 6 grams of complete protein, plus vitamins B12 and D, choline and selenium. Poaching is genuinely the healthiest way to cook an egg because you are not adding any fat to the cooking process at all. People find poaching intimidating, but the trick is simple. Use the freshest eggs you can find, keep the water at a gentle simmer rather than a rolling boil, and add a splash of white vinegar to help the whites hold their shape. Crack your egg into a small cup first, then lower it carefully into the water. Two to three minutes gives you a perfectly set white with a gloriously runny yolk. That yolk runs down into the avocado when you cut through it, creating an almost sauce-like richness that makes this feel indulgent even though it absolutely is not.
Everything bagel seasoning is the finishing touch that takes this from simple to genuinely craveable. It adds sesame seeds, poppy seeds, dried garlic and onion flakes, all of which contribute texture, flavour and a few extra micronutrients. A small scattering of cherry tomatoes on top adds lycopene, vitamin C and a burst of freshness that cuts through the richness of the avocado and egg. This entire breakfast comes in at around 340 calories with 17 grams of protein and 9 grams of fibre. For context, a typical cafe avocado toast can easily clock in at 500 to 600 calories with far less protein. This version is built differently, and your body will thank you for it.
Ingredients
- 1 large slice wholegrain sourdough bread (about 80g, thick-cut)
- 1 medium ripe avocado (about 75g of flesh)
- 1 large egg (as fresh as possible for best poaching results)
- 1 tsp fresh lemon juice
- 1 splash white vinegar (for the poaching water)
- 1 tsp everything bagel seasoning (store-bought or homemade)
- 4 whole cherry tomatoes (halved)
- 1 pinch red pepper flakes (optional, adjust to taste)
- 1 pinch flaky sea salt
- 1 pinch black pepper (freshly cracked)
Instructions
- 1
Fill a small saucepan with about 8cm of water and bring it to a gentle simmer over medium heat. You want small bubbles rising steadily, not a full rolling boil. Add the splash of white vinegar and stir gently.
A gentle simmer is key. Boiling water will tear your egg whites apart before they have a chance to set.
- 2
While the water heats, pop your sourdough slice into the toaster and toast it to your preferred level of golden.
A slightly darker toast holds up better under the weight of the avocado and egg without going soggy.
- 3
Scoop the avocado flesh into a small bowl. Add the lemon juice, a pinch of sea salt and the black pepper. Mash with a fork to your preferred texture. Some people like it smooth, others prefer a few chunks. Both are completely fine.
Taste before you spread. The avocado should taste bright and well seasoned, not bland.
- 4
Crack the egg into a small cup or ramekin. This gives you control when you add it to the water. Stir the simmering water gently to create a slow swirl, then lower the cup to the water surface and slide the egg in carefully. Set a timer for 3 minutes for a runny yolk.
The swirl helps the white wrap around the yolk naturally. Do not stir once the egg is in.
- 5
Spread the mashed avocado evenly over the warm toast, right to the edges so every bite has good coverage.
- 6
When the egg is ready, use a slotted spoon to lift it out of the water. Hold it over a folded piece of kitchen paper for a few seconds to drain off any excess water, then place it gently on top of the avocado toast.
Draining the egg properly stops the toast from getting watery underneath.
- 7
Scatter the halved cherry tomatoes around the egg. Sprinkle everything bagel seasoning over the top, add the red pepper flakes if using, and finish with a small pinch of flaky sea salt. Serve immediately.
Eat this straight away while the egg yolk is still runny and the toast is still warm and crisp.
Nutrition per serving
340kcal
Calories
17g
Protein
32g
Carbs
17g
Fat
9g
Fibre
3g
Sugar
420mg
Sodium
Pro Tips
- ✓
Use the freshest eggs available. Fresh eggs have tighter whites that hold together far better in poaching water than older eggs.
- ✓
If you are making this for two people, use a wider pan so you can poach both eggs at the same time without them touching.
- ✓
To test avocado ripeness, press gently near the stem end. It should give slightly without feeling mushy.
- ✓
Everything bagel seasoning varies by brand. Check the sodium content on yours and adjust the added salt accordingly.
- ✓
If your avocado is not quite ripe yet, place it in a paper bag with a banana overnight to speed up ripening.
- ✓
For a higher protein version, add a second poached egg on top or layer a tablespoon of cottage cheese under the avocado.
Frequently Asked Questions
Variations
- •
High Protein Power Version
Add a second poached egg and spread a tablespoon of low-fat cottage cheese under the avocado layer before mashing. This pushes the protein content closer to 24 grams per serving.
- •
Spicy Sriracha Kick
Add a drizzle of sriracha or a teaspoon of chilli crisp oil over the finished toast. The heat pairs brilliantly with the creamy avocado and rich yolk.
- •
Mediterranean Style
Swap the everything bagel seasoning for za'atar, add a few sliced Kalamata olives and a small crumble of low-fat feta cheese on top for a flavour profile inspired by the eastern Mediterranean.
- •
Smoked Salmon Addition
Layer a few slices of smoked salmon between the avocado and the poached egg for an omega-3 boost and an extra 10 grams of protein. This version feels particularly luxurious for a weekend breakfast.
Substitutions
- •Wholegrain sourdough bread → Rye bread or gluten-free wholegrain bread (Rye bread is higher in fibre and has a pleasant dense texture. Gluten-free bread works well for those avoiding gluten, though check the fibre content on the label as it varies widely.)
- •White vinegar (for poaching) → Apple cider vinegar (Apple cider vinegar works just as well to help set the egg whites. Use the same amount.)
- •Lemon juice → Lime juice (Lime juice gives a slightly different citrus note that works beautifully with avocado, especially if you are leaning into a Mexican-inspired seasoning.)
- •Everything bagel seasoning → Za'atar or sesame seeds with dried garlic (Both alternatives add texture and flavour without significantly changing the nutritional profile.)
- •Cherry tomatoes → Sliced radishes or microgreens (Radishes add a peppery crunch and look beautiful. Microgreens add extra nutrients and a fresh, grassy flavour.)
🧊 Storage
This recipe is best eaten immediately after assembly. The toast will go soft and the egg will overcook if stored. If you have leftover mashed avocado, press cling film directly onto the surface, squeeze a little extra lemon juice over it, and refrigerate for up to 12 hours.
📅 Make Ahead
You can mash the avocado and store it covered in the fridge for up to a few hours before serving. Add a little extra lemon juice to slow browning. Poach the egg fresh just before serving for the best texture and flavour.
