Soft Boiled Eggs on Avocado Toast with Everything Bagel Seasoning
Some breakfasts just make you feel like you have your life together. This one is exactly that. Soft boiled eggs on avocado toast with everything bagel seasoning is the kind of meal that looks impressive, takes barely any effort, and actually keeps you full until lunch. No mid-morning energy crash, no sad desk snacks. Just a genuinely nourishing plate built around ingredients that work hard for your body.
The star of this recipe is the timing on those eggs. Six minutes and thirty seconds in simmering water, followed by a quick cold water bath, gives you whites that are fully set and yolks that are still beautifully jammy in the centre. It is a small window, but once you nail it you will never go back to boring hard boiled eggs. The avocado base gets a little upgrade here too. Rather than plain mashed avocado, this recipe folds in a teaspoon of fresh lemon juice, a pinch of garlic powder, and a small handful of baby spinach, chopped finely and stirred through. Those extra greens add folate, iron, and extra fibre without changing the flavour profile in any noticeable way. It is a genuinely clever way to sneak more nutrition into an already healthy meal.
For the bread, this recipe calls for a thick slice of rye sourdough. Rye naturally has a lower glycaemic index than regular white or even standard whole wheat bread, which means your blood sugar rises more gradually after eating it. That matters a lot in the morning when you want sustained energy rather than a quick spike and crash. Rye is also notably higher in fibre than most other bread choices, supporting digestive health and keeping you feeling satisfied. The dense chew of rye sourdough also holds up beautifully under the weight of the avocado and eggs without going soggy, which is always a risk with thinner, airier slices. The everything bagel seasoning ties everything together with its mix of sesame seeds, poppy seeds, dried garlic, dried onion, and flaky salt. It adds crunch, depth, and a savoury complexity that genuinely transforms this toast from a simple snack into something you would happily serve at a brunch table.
Nutrition matters here and the numbers are genuinely impressive for a breakfast this quick to prepare. Two soft boiled eggs contribute around 12 grams of protein on their own, and when you add the complete amino acid profile from the rye sourdough and the healthy monounsaturated fats from the avocado, you have a breakfast that supports muscle maintenance, brain function, and sustained energy all in one bowl-free plate. The total meal comes in under 400 calories, with close to 20 grams of protein and nearly 8 grams of fibre. For anyone trying to hit higher protein targets without relying on supplements or complicated meal prep, this is one of the simplest and most delicious ways to do it on a weekday morning.
Ingredients
- 1 large slice rye sourdough bread (roughly 80g, thick cut)
- 2 large eggs (at room temperature for even cooking)
- 1 medium ripe avocado (about 80g of flesh)
- 1 teaspoon fresh lemon juice
- 1 teaspoon garlic powder
- 1 small handful baby spinach leaves (about 15g, finely chopped)
- 1 teaspoon everything bagel seasoning (store-bought or homemade)
- 1 pinch flaky sea salt (optional, to taste)
- 1 pinch cracked black pepper
- 1 teaspoon sesame seeds (optional, for extra crunch)
- 1 teaspoon chilli flakes (optional, for heat)
Instructions
- 1
Bring a small saucepan of water to a gentle but steady simmer over medium heat. Using a spoon, carefully lower both eggs into the water one at a time. Set a timer for 6 minutes and 30 seconds and keep the heat at a consistent simmer, not a rolling boil.
Room temperature eggs are less likely to crack when they hit the hot water. Take them out of the fridge 10 minutes before you start.
- 2
While the eggs cook, prepare a bowl of cold water with a few ice cubes and set it beside the stove. When the timer goes off, use a slotted spoon to transfer both eggs directly into the ice bath. Leave them there for exactly 2 minutes.
The ice bath stops the cooking immediately, which is what gives you that perfect jammy yolk. Skipping this step will result in overcooked centres.
- 3
While the eggs are cooling, toast your rye sourdough slice to your preferred level of crispness. A medium-dark toast works best here as it gives a firm base and a slightly nutty flavour that complements the avocado.
- 4
Scoop the avocado flesh into a small bowl. Add the fresh lemon juice, garlic powder, and finely chopped baby spinach. Use a fork to mash everything together until you have a chunky, creamy spread. Season with a pinch of salt and black pepper.
Do not over-mash the avocado. A little texture makes for a far more interesting bite than a completely smooth paste.
- 5
Spread the avocado mixture generously over the toasted rye bread, going right to the edges so every bite has full coverage.
- 6
Carefully peel the cooled eggs under a gentle trickle of cold running water, which helps the shell slide off cleanly without tearing the whites. Slice each egg in half lengthwise and arrange the four halves cut-side up on top of the avocado toast.
Peeling under running water is a game changer for soft boiled eggs. The shell comes away much more cleanly than peeling dry.
- 7
Finish with a generous sprinkle of everything bagel seasoning across the eggs and avocado. Add optional chilli flakes and extra sesame seeds if using. Serve immediately.
Serve right away for the best texture. The toast softens quickly under the avocado if left to sit.
Nutrition per serving
385kcal
Calories
19g
Protein
29g
Carbs
21g
Fat
8g
Fibre
2g
Sugar
420mg
Sodium
Pro Tips
- ✓
Use the freshest eggs you can find for easier peeling and better flavour.
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If your avocado is not quite ripe, place it in a paper bag with a banana overnight to speed up ripening.
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You can make your own everything bagel seasoning by combining 1 tablespoon sesame seeds, 1 tablespoon poppy seeds, 1 teaspoon dried garlic flakes, 1 teaspoon dried onion flakes, and 1 teaspoon flaky salt.
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For meal prep purposes, you can boil eggs in batches of 4 to 6 at the start of the week and store them unpeeled in the fridge for up to 4 days.
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Rye sourdough can be swapped for sprouted grain bread if you want an even lower GI option with more bioavailable nutrients.
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A light drizzle of extra virgin olive oil over the finished toast adds heart-healthy fats and a lovely richness.
Frequently Asked Questions
Variations
- •
Smoked Salmon and Egg Avocado Toast
Add 2 to 3 slices of smoked salmon on top of the avocado before placing the eggs. The salmon adds an extra 10 grams of protein per serving and pairs beautifully with the everything bagel seasoning.
- •
Tomato and Microgreens Avocado Toast
Layer thin slices of heirloom tomato on the avocado mash before adding the eggs, then finish with a small pile of microgreens. This version adds antioxidants, extra vitamins, and a fresh summery flavour.
- •
Spicy Sriracha Avocado Toast
Stir half a teaspoon of sriracha sauce into the avocado mash before spreading. The gentle heat cuts through the richness of the egg yolk and works beautifully with the savoury everything bagel seasoning.
- •
High Protein Greek Yogurt Avocado Toast
Mix one tablespoon of plain low fat Greek yogurt into the avocado mash for extra creaminess and an additional protein boost. This also gives the spread a slightly tangy edge that balances the richness of the egg yolks.
Substitutions
- •Rye sourdough bread → Sprouted grain bread or gluten free bread (Sprouted grain bread offers similar fibre levels and a lower glycaemic response. Use certified gluten free bread for a coeliac-safe version.)
- •Fresh lemon juice → Apple cider vinegar (Use just a small splash, about half a teaspoon. Apple cider vinegar adds a similar acidity and also brings potential digestive benefits.)
- •Baby spinach → Finely chopped kale or rocket (Both work well stirred into the avocado mash. Kale adds extra calcium and vitamin K, while rocket contributes a peppery bite.)
- •Everything bagel seasoning → Za'atar or dukkah (Za'atar gives a herby, lemony flavour while dukkah adds a nutty, spiced crunch. Both are equally delicious on avocado toast with soft boiled eggs.)
- •Eggs → No direct substitute for the soft boiled eggs in this recipe (For a vegan version, try crumbled firm tofu seasoned with turmeric and black salt, which mimics the savoury eggy flavour surprisingly well.)
🧊 Storage
This recipe is best eaten immediately after assembling. The avocado will begin to oxidise and the toast will soften within 20 to 30 minutes of assembly. Store any leftover soft boiled eggs unpeeled in a sealed container in the fridge for up to 4 days. Avocado mash is best made fresh but can be stored in an airtight container with cling film pressed directly onto the surface for up to 24 hours.
📅 Make Ahead
Boil a batch of 4 to 6 eggs at the start of the week and store them unpeeled in the fridge. Each morning, simply toast your bread, mash fresh avocado, peel and slice your pre-made egg, and assemble in under 5 minutes. This is one of the easiest weekday breakfast setups you can build into your routine.
