High Protein Avocado Toast with Poached Eggs and White Bean Smash

Name: High Protein Avocado Toast with Poached Eggs and White Bean Smash
Prep time: 8 min
Cook time: 7 min
Total time: 15 min
Yield: 2 servings
Ingredients: 2 thick slices whole grain or rye sourdough bread (look for a dense loaf with visible seeds for m...; 1 large ripe avocado (Hass variety works best); 120 g canned cannellini beans (drained and rinsed thoroughly); 1 tbsp fresh lemon juice; 1 small clove garlic (minced or grated finely); 0.25 tsp fine sea salt (plus extra to finish); 0.25 tsp cracked black pepper; 4 large eggs (as fresh as possible for best poaching results); 1 tbsp white wine vinegar (for the poaching water); 6 whole cherry tomatoes (halved); 3 whole radishes (thinly sliced); 2 tsp hemp seeds; 0.5 tsp smoked paprika; 1 tsp extra virgin olive oil (to drizzle at the end); small handful fresh micro greens or baby rocket (optional but adds colour and nutrients)

High ProteinDairy-FreeNut-Free

Prep Time8 min

Cook Time7 min

Servings2

Calories420 kcal

Health Score8/10

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High Protein Avocado Toast with Poached Eggs and White Bean Smash

Some breakfasts look healthy but leave you hungry by 10am. This high protein avocado toast with poached eggs is not one of them. By building in three separate protein sources, including silky poached eggs, a white bean and avocado smash, and a sprinkle of hemp seeds, every slice delivers serious staying power without loading you up with processed ingredients or hidden sugar. It is the kind of breakfast a nutritionist would genuinely eat on a Tuesday morning, not just on a lazy Sunday.

The secret weapon here is the white bean smash folded straight into the avocado base. Cannellini beans have a naturally buttery flavour that blends beautifully with ripe avocado, a squeeze of lemon, and a pinch of garlic. They are also packed with both protein and fibre, which means the base layer alone is doing far more work than plain smashed avocado ever could. One serving gives you around 8 grams of fibre, which is almost a third of your daily target before you have even had your morning coffee. The beans also help keep the overall calorie count reasonable while making each bite genuinely satisfying and thick rather than just a thin smear of green.

Poaching eggs sounds intimidating, but a few simple habits make it completely stress-free. Fresh eggs hold their shape much better than older ones, so check the date on the box. A splash of white wine vinegar in the water helps the whites gather tightly around the yolk. Swirl the water gently before sliding the egg in and lower the heat so it is just barely simmering, not aggressively boiling. Three to four minutes gives you a set white with a yolk that is still soft and runny, ready to break and coat everything underneath it. If you are cooking for two, poach one egg at a time rather than crowding the pan. The whole process takes about five minutes once you have the technique down, and the result looks genuinely impressive on the plate.

The finishing touches here are not just for looks. A scattering of cherry tomatoes adds a fresh, slightly acidic contrast to the richness of the avocado and egg. Thinly sliced radish gives a satisfying crunch and a peppery bite. The hemp seeds bring another 3 grams of protein and a good hit of omega-3 fatty acids, and a light dusting of smoked paprika ties every element together with a gentle warmth. Use a thick slice of whole grain or rye sourdough for the toast to keep the glycaemic load lower and add even more fibre. This is the kind of breakfast that genuinely changes how you feel by mid-morning. Focused, full, and actually pleased you made the effort.

Ingredients

Serves:2

2 thick slices whole grain or rye sourdough bread (look for a dense loaf with visible seeds for more fibre)
1 large ripe avocado (Hass variety works best)
120 g canned cannellini beans (drained and rinsed thoroughly)
1 tbsp fresh lemon juice
1 small clove garlic (minced or grated finely)
0.3 tsp fine sea salt (plus extra to finish)
0.3 tsp cracked black pepper
4 large eggs (as fresh as possible for best poaching results)
1 tbsp white wine vinegar (for the poaching water)
6 whole cherry tomatoes (halved)
3 whole radishes (thinly sliced)
2 tsp hemp seeds
0.5 tsp smoked paprika
1 tsp extra virgin olive oil (to drizzle at the end)
small handful fresh micro greens or baby rocket (optional but adds colour and nutrients)

Instructions

1
Toast your bread slices to your preferred level. A firm, golden toast holds up better under the toppings, so err toward a deeper colour rather than a pale one.
If your bread is particularly thick, a cast iron griddle pan gives great charred lines and extra structural strength.
2
Drain and rinse the cannellini beans well. Add them to a bowl with the avocado flesh, lemon juice, minced garlic, salt, and black pepper. Mash with a fork until you have a thick, slightly chunky paste. You want some texture remaining rather than a completely smooth puree.
Taste as you go. A little extra lemon juice brightens the whole thing if your avocado is very rich.
3
Fill a medium saucepan with about 8cm of water. Bring to a gentle simmer over medium heat, then add the white wine vinegar. You want the water just barely bubbling, not a rolling boil.
Crack each egg into a small ramekin or cup first. This gives you much more control when you lower it into the water.
4
Using a spoon, stir the water in one direction to create a gentle swirl. Carefully slide one egg from the ramekin into the centre of the swirl. Cook for 3 to 4 minutes for a runny yolk with a fully set white. Lift out with a slotted spoon and rest briefly on a folded piece of kitchen paper.
Poach eggs one or two at a time maximum. Crowding the pan makes them stick together and cook unevenly.
5
Repeat with the remaining eggs, returning the water to a gentle simmer between each one.
6
Divide the avocado and white bean smash evenly between the two toasted slices, spreading it generously all the way to the edges.
7
Place two poached eggs on top of each slice. Arrange the halved cherry tomatoes and sliced radish around the eggs.
Work quickly at this stage so the toast stays warm and the eggs do not cool down before serving.
8
Scatter the hemp seeds over each toast, dust with smoked paprika, and finish with a light drizzle of olive oil. Add micro greens or baby rocket if using, then season with a pinch of extra sea salt and serve immediately.

Nutrition per serving

420kcal

Calories

28g

Protein

34g

Carbs

19g

Fat

Fibre

Sugar

390mg

Sodium

Pro Tips

✓
Use the freshest eggs you can find. The whites of fresh eggs are firmer and hold together much better in the poaching water.
✓
If your avocado is not fully ripe, leave it at room temperature next to a banana overnight. The ethylene gas speeds up ripening significantly.
✓
Rinsing canned beans removes the excess sodium from the brine, which keeps the salt content of the overall dish in check.
✓
Whole grain or rye sourdough has a lower glycaemic index than standard white bread, which means slower energy release and less of a blood sugar spike.
✓
To keep poached eggs warm while you finish the toppings, rest them in a bowl of warm, not hot, water for up to two minutes.

Frequently Asked Questions

How much protein does this avocado toast actually have?↓

Each serving provides around 28 grams of protein, coming from two poached eggs, the cannellini beans mixed into the avocado smash, and the hemp seeds. That is significantly more than standard avocado toast, which typically sits around 10 to 12 grams.

Can I use a different bean if I do not have cannellini?↓

Absolutely. Butter beans have a very similar creamy texture and mild flavour. Chickpeas work too, though the smash will be a little denser and more textured. All three are excellent sources of plant-based protein and fibre.

What if I struggle with poaching eggs?↓

The two most common mistakes are water that is too hot and eggs that are not fresh enough. Keep the water at a gentle simmer rather than a boil, always crack eggs into a ramekin first, and add a splash of vinegar. With those three adjustments, most people find it comes together on the first or second try.

Is this recipe suitable for meal prep?↓

The avocado and white bean smash can be made up to one day ahead if stored in an airtight container with a piece of cling film pressed directly against the surface to prevent browning. However, the poached eggs and toast are best made fresh for the best texture and flavour.

Can I make this gluten free?↓

Yes. Simply swap the whole grain sourdough for a certified gluten free bread. A seeded gluten free loaf works particularly well and keeps the fibre content reasonably high.

Variations

•
Spicy Sriracha Version
Add a teaspoon of sriracha and a pinch of chilli flakes to the avocado and white bean smash. Top with thinly sliced jalapeño rounds alongside the cherry tomatoes for a fiery morning kick.
•
Greek-Inspired Twist
Fold 2 tablespoons of crumbled reduced-fat feta into the smash and replace the cherry tomatoes with diced cucumber and a few Kalamata olives. Finish with dried oregano instead of smoked paprika.
•
Cottage Cheese Protein Boost
Spread a thin layer of low-fat cottage cheese directly onto the toast before the avocado smash. This adds another 6 to 8 grams of protein per serving and a pleasantly light, creamy base layer.

Substitutions

•
Cannellini beans → Butter beans or chickpeas (Both provide comparable protein and fibre. Butter beans give the closest texture to cannellini.)
•
Whole grain sourdough → Certified gluten free seeded bread (Keeps the recipe gluten free. Look for one that includes seeds like sunflower or pumpkin for added nutrients.)
•
Hemp seeds → Pumpkin seeds or sunflower seeds (Both are nut-free and provide good healthy fats and a satisfying crunch.)
•
White wine vinegar → Apple cider vinegar (Works just as well in the poaching water for helping egg whites hold their shape.)
•
Cherry tomatoes → Thinly sliced sun-dried tomatoes (Adds a more intense, slightly sweeter tomato flavour. Use only a small amount as they are higher in sodium.)

🧊 Storage

The avocado and white bean smash can be stored in an airtight container in the fridge for up to 24 hours. Press cling film directly onto the surface to minimise oxidation and browning. Poached eggs can be stored in cold water in the fridge for up to one day and briefly reheated in warm water for 60 seconds before serving. Toast fresh bread just before eating for the best texture.

📅 Make Ahead

Prepare the white bean and avocado smash the night before and refrigerate. In the morning, simply toast the bread and poach the eggs for a ready-to-assemble breakfast in under 10 minutes.