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Fried Egg Avocado Toast Recipe
Ah, it’s time for a breakfast recipe! It feels like I haven’t made one in so long! I think some breakfast inspiration is long overdue, what do you think?
Let me tell you how this recipe came to be. There are two (well, three technically!) sources that inspired me to make this toast.
Hello, my name is Anadi if you didn’t know that yet! This fun toast combo was inspired from an exciting YouTube collaboration called #firstinitialfood2021, hosted by Sarah from the channel Home Sweet Holmes! The idea behind the collaboration is to create a dish with as many ingredients that start with the same letter of your first name. Actually, if you’re following along on the blog, my latest recipe before this one is Aloo Baingan Sabji, and this was an entry for the collaboration too! Aloo Baingan Sabji is a potato & eggplant curry, and the ingredients that start with the letter A are “aloo,” for potatoes, “asafoetida,” which is hing, “aubergine,” also known as eggplant!, and “ajwain” - carom seeds - which I’ve included as a special touch I added to my paratha bread recipe to serve with the curry. I highly recommend you check out my aloo baingan recipe if you want to know what to make for a healthy Indian vegetarian dinner tonight! But I know right now you’re here for breakfast!
Avocado is obviously the main ingredient for this delicious breakfast. But, we’re going to top our toast with agave syrup and some toasted almonds. Furthermore, if you want to get granular, in Hindi “egg” is “anda,” so another ingredient with the letter “A”! I was originally going to put an apple too, but I didn’t think the apple would go with all the other toppings over the egg.
Where did the idea of the fried egg come from? About a week before creating this recipe, my sister proudly called me and shared her latest favourite breakfast combo - avocado toast with a fried egg, topped with honey. I was going to call her to ask exactly how she makes it right before preparing my variation on it just so I could get the inspiration from her method and make it my own, but she told me it was actually her friend’s recipe! Well, her friend sure is a genius! So, the mashing of the avocado and the crispy fried egg comes from my sister’s friend, thank her for those elements of this Mashed Avocado Toast with Fried Egg! I’m just going to switch it up by using agave syrup for the sweetener, and adding the toasted almonds for a bit of texture.
Why Make Fried Egg Avocado Toast?
This combo is honestly amazing! I made two toasts - one for dinner (yup, breakfast for dinner!), and one for the next morning. Actually, I made two because the egg for one broke while I was filming the recipe, so I had to do another one. But I’m glad I got to relive it the next morning after filming! While I don’t quite recommend you make this avocado toast ahead of time, it did reheat decently and it was good the next morning! If you really want to meal prep it, you could for a day ahead of time!
You may find that the agave syrup over the egg is a bit of an odd combination. But it’s not at all! I’m going to sprinkle some chili flakes on top to balance the sweetness, and the toasted almonds add some texture to our toast.
If you love savoury breakfasts then I definitely recommend this! It shouldn’t take longer than 10 minutes to prepare, so if you’re in a hurry, you can still treat yourself to a satisfying and nutritious breakfast!
Picking the Perfect Avocado!
Avocados are the heart of any avocado toast, of course! You don’t want a bad avocado or else the whole toast will be ruined! That’s no good! You want to have a perfectly ripe avocado to make your avocado toast. Here’s how to select the perfect avocado at the grocery store:
- Pick avocados that are black and not green, although in some cases the greenish-black ones are ripe as well
- Press the avocado lightly, it should give in but also offer some resistance. If it doesn’t press in at all, or presses in too quickly/easily, stay away.
- If you are purchasing avocados in bulk, it’s not a bad idea to pick some unripe ones.
If you’re planning on making your avocado toast for breakfast this morning, then make sure you have your avocado ready to eat. If you’re going to have the avocado toast in a couple of days, then you can purchase an avocado as described in the second bullet.
How to SAFELYCut an Avocado▼
If you cut an avocado wrong, your digits are on the line and you may ruin the shape of the avocado. Although we are mashing it for this toast, we’ll only need half an avocado for the two toasts. You may want to keep the other half of your avocado in half if you want to use it to slice avocados to make an avocado fan for another dish! Here are my tips on how to safely cut your avocado:
- Using a sharp knife, cut into the avocado until you reach the pit. Once there, gently slice and rotate the avocado until it is sliced all the way through.
- One of the sides will contain a pit, you can either lightly strike the pit with the chef’s knife and twist to remove the pit.
- Alternatively, slice the avocado piece with the pit in half and use your hands to remove the pit.
How NOT to Cut an Avocado
Oh my, I’ve seen some really cringe-worthy ways of cutting an avocado! For the sake of your fingers, please DON’T do these!
- Cut the avocado straight through, down to the pit/seed
- Strike the pit with a sharp knife but striking your thumb instead.. ouch!
Is Fried Egg Avocado Toast Healthy?▼
Yes! While avocado toast is a major food trend (is… was? not sure if it’s still a super-trend, but I don’t think it’ll ever go out of style!), there is a reason why!
According to Healthline, the following nutrients are found in avocados:
- Vitamin K
- Folate
- Vitamin C
- Potassium
- Vitam B5
- Vitamin B6
- Vitamin E
Avocados are an excellent sour of mono-unsaturated fats and very low in saturated fats. Mono-unsaturated fats are the same fats found in olive oil, and are linked to heart health and reduced inflammation. Higher fat foods also help with satiety. We’ll also get excellent fats and protein from our fried egg, and the toasted almonds will also contain mono-unsaturated fats. Almonds are also high in protein, fibre, Vitamin E, manganese, and magnesium!
Furthermore, would you believe that avocados have more potassium than a banana! A higher potassium intake helps to reduce blood pressure, which will lower the risk of heart attacks, strokes, and kidney failure.
Avocados are also high in fibre! A 100 gram (3.5 ounce) serving of avocado has 7 grams of fibre, which is 27% of your recommended daily allowance. Depending on the type of bread that you use, you could also have some additional fibre from a whole wheat or whole grain bread. Rye bread admittedly doesn’t have that much fibre, but if you’re looking for more, then the option is always there from your choice of bread!
For more information on the health benefits of avocados, check out the Healthline article here.
With regard to the use of the agave syrup, there’s been some controversy around it for sure and whether or not it’s “better” than honey in terms of health. Both are natural sweeteners in comparison to table sugar. Agave syrup is lower on the glycemic index than honey and table sugar (honey is more structurally like table sugar), so this can be a great natural sweetener if you’re diabetic or looking to control your blood sugar. Agave is also plant-based, so if you’re a vegan then this is a great natural sweetener option. An interesting fact is that agave is actually a syrup, so it has a much sweeter taste than honey and table sugar! You’ll probably find that you’d need to use a lot less agave than honey or sugar in general, saving you some calories. To be honest, I only bought the agave syrup for the challenge, but it is a very fun way to switch things up from honey! I tried it in a coffee this morning and loved it! This may be featured in a cafe mocha recipe coming soon :)
With all that being said, this avocado toast combination is a nutritious powerhouse! We have so many vitamins and minerals from the components of this toast, plus we’re getting a good balance of the three macronutrients: protein, carbs and fats. If you want a nutritious, well-balanced and energizing start to your day, then this fried egg avocado toast is the perfect choice!
Tips for the Best Fried Egg Avocado Toast
- Use the freshest, ripest avocado on a wholesome toast.
- Cook the fried egg until the yolk is runny and creamy.
- Season evenly with salt, pepper, chilli flakes and agave nectar.
- Freshly toast your almonds and roughly chop to sprinkle.
Ingredients for Mashed Avocado Toast with Fried Egg
As we’ve seen, about half the ingredients for this Fried Egg with Avocado Toast are simple pantry staples. Perhaps you already have everything on hand at home, which would be amazing!
- Bread: I recommend a bread that’s thick and crusty with a wide surface area. Here I’m using rye bread, but you could also use Italian bread or Sourdough is a bit thin and small,, so your toppings may not hold well.
- Avocado: Well, I hope an avocado is going to be a part of avocado toast! Your avocado should be perfectly ripe and ready to eat. The avocado makes an amazing creamy base on our toast, and will be the bed for our fried egg.
- Egg: I’ll be frying the egg here, and this will be on top of our mashed avocado. This is no ordinary fried egg though! I’m actually going to make it crispy! Trust me, you’ll love it!
- Chili flakes: Chili flakes are added here to balance out the sweetness from the agave syrup and a little touch of heat.
- Agave syrup: A little drizzle over the egg will really go a long way!
- Almonds: Some toasted almonds will give some texture to our toast. With the avocado and egg alone, I find that it’ll be creaminess on creaminess. The almonds add a great little crunch that will balance out the smooth textures of the egg and avocado.
- Salt and pepper: To taste.
How to Make an Amazing Fried Egg Avocado Toast
How to Make the Toasted Almonds
- Toss the almonds in an oven heating at 425 F for 5-8 minutes
- Otherwise, place almonds in a pan and saute on medium heat for 5-10 minutes
- Toast almonds until they are roasted.
How to Fry the Egg
- In a pan on medium heat, add butter and let it melt.
- Crack an egg and cook on medium heat until the eggs are lightly browned at the top. Season with salt and pepper
- Make sure the yolk is rich and creamy and runny.
Assembling the Avocado Toast
- Place bread in a toaster and toast to your liking.
- Using a quarter of an avocado for each slice of bread, mash with a fork and spread generously.
- Season with salt and chilli flakes, drizzle with agave nectar (or honey).
- Roughly chop the toasted almonds and sprinkle on top
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