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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Avocado Toast With Tomato And Egg

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Perfect for a light lunch or healthy breakfast, a slice of avocado toast with tomato and egg is rich in protein and healthy fats. Mashed avocado, poached eggs, and cherry tomatoes top sourdough bread for the ultimate piece of toast!

Avocado tomato toast has captured our hearts, and for good reason. It’s delicious, nutrition-dense, and topped with everyone’s favorite fruit – the beloved avocado! Avocados are high in calories but don’t let that scare you. Not only do they keep you fuller longer, but they’re also high in fiber, potassium, and disease-fighting antioxidants. And a little bit goes a long way!

I knew avo toast would become a staple in our household when my daughter insisted I give her mine. If you have picky eaters, you know what a success this is. If you haven’t introduced your kiddos to avocado toast, this is the perfect recipe to start! Let them choose the toppings and type of bread they like to get them excited about it. It makes for excellent breakfasts, lunches, or healthy dinners!

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Avocado toast can be made a thousand different ways, but the best avocado toast includes eggs and tomato. Sweet cherry tomatoes, creamy egg yolks, and crusty sourdough compliment an avocado unlike anything else. If you don’t care for eggs or tomatoes, it’s no problem – avocado toast is customizable! Just use this recipe as a guideline and let your creativity take over.

👩🏽‍🍳 Why This Recipe Works

  • Full of health benefits
  • Customize with your favorite toppings
  • Easy recipe with only 10 minutes of prep
  • Avocados are good for weight loss
  • Vegetarian and filling
  • Swap out gluten-free bread to make it gluten-free

🥘 Ingredients

This recipe can easily be made with ingredients found in your pantry or your local grocery store! Six ingredients, not including water and salt, are all you need for smashed avocado and tomato toast. For details on quantities, instructions or nutritional information, see the full recipe card below.

ingredients for avocado tomato toast

Sourdough bread slices: Sourdough has a tangy flavor and a hearty texture perfect for avocado tomato toast. Any bread will work though so long as it’s toasted. This will keep the bread from getting soggy from the mashed avocado. Whole-grain bread is another great option. To make this recipe gluten-free, swap out the bread for a hearty slice of gluten-free bread.

Avocado: Be sure to buy Haas avocados. Green skin avocados have a watery texture and won’t taste right. Look for avocados that are ripe but not mushy. It should give gently if you press your finger into the skin.

Water & vinegar: Poached eggs are cooked in simmering water. The vinegar helps the egg white firm up quickly so it doesn’t separate in the water.

Eggs: Eggs add protein and flavor to make a complete meal if desired. The runny yolks act like a rich sauce for this tomato avocado toast recipe. We used poached eggs, but you can make fried eggs or sunny side up eggs if you prefer.

Cherry tomatoes: Cherry tomatoes are bright, sweet, and acidic with juicy centers. They complement the creamy avocado perfectly. Grape tomatoes will work but they have thicker skins and aren’t as sweet. You can also use roma tomato slices if you want bigger tomatoes on your toast, or even roasted tomatoes for a smokier feel.

Salt & pepper: Never underestimate the power of seasoning your food. A pinch of salt accentuates all the lovely flavors, and freshly cracked black pepper adds a small amount of spice.

Chives: Optional but recommended, chives have a far less pungent oniony flavor. They add a bright pop of green too!

📖 Variations

It’s hard to mess up avocado toast with egg and tomato. It’s very forgiving, and tastes great with nearly anything. Here are a few delicious topping ideas if you want to change up your breakfast routine.

  • Cheese: Feta, fresh mozzarella, cream cheese, goat cheese, and burrata
  • Herbs: Fresh basil leaves, dill, fresh cilantro, chives, and parsley
  • Sauces: Hot sauce, balsamic glaze, pesto, chimichurri, chipotle mayo, balsamic vinegar, hummus, extra-virgin olive oil
  • Salsa: Pico de gallo or salsa
  • Seasoning: Everything bagel seasoning, red pepper flakes
  • Vegetables: Pickled red onions, radishes, corn, pickled jalapenos, green onion
  • Crunch: Sunflower seeds, poppy seeds, sesame seeds, smoked almonds, tortilla chips, pistachios
  • Citrus: Add a fresh squeeze of lemon juice or lime juice
  • Bread: You can use any type of bread as the base for this toast! For more fiber, try whole grain bread or sprouted wheat bread. For a gluten free option, use your favorite gluten free bread.

🔪 Instructions

Toast Bread: Toast the sourdough bread until golden brown and crispy. You can use a toaster oven, a hot nonstick pan, or a baking sheet to toast the bread if you don’t have a toaster.

sourdough bread on a plate

Prep Avocados: Cut the avocado in half lengthwise, remove the pit, and scoop the avocado flesh into a medium sized bowl. It should easily scoop out of the skin. Season with salt and ground pepper, then set aside.

avocados mashed in a bowl

Prep Eggs: Poaching eggs seems daunting but is quite simple. Bring the water to a boil in a small pot. Reduce the heat to a simmer, then add the vinegar.

Begin Poaching Eggs: Crack one of the eggs into a small cup. Using a spoon, swirl the water in the pot to form a whirlpool. Gently drop the egg into the center of the swirling water. Allow it to cook for 3-4 minutes without allowing the water to come to a boil.

eggs poaching in a large pot

Spread Avocado on Slices of Bread: As the eggs are poaching, divide and spread the avocado mixture between the 2 slices of toast. Do your best to get half of the mixture onto each slice of toast.

avocado mash spread on sourdough bread

Finish Poaching Eggs: Using a slotted spoon gently lift the egg from the water and place on a sheet of kitchen paper. This will soak up the water a bit. Repeat the process and poach the next egg.

eggs poaching in a large pot

Add Slices of Tomato: Slice the cherry tomatoes in half and arrange on top of the mashed avocado. Top with poached eggs but don’t dig in just yet!

eggs and tomatoes on toast

Season and Serve: Serve warm or at room temperature, topped with a sprinkling of fresh cracked pepper and a sprinkle of fresh chopped chives. Enjoy avocado tomato egg toast for a delicious breakfast, lunch, or a quick dinner.

easy homemade healthy avocado toast with tomato and egg on a plate

❓Recipe FAQs

Is avocado toast good for weight loss?

Avocados are nutrient-dense and full of healthy fats and fiber. This can help you feel fuller longer, improve gut health, and can be a healthy part of a weight-loss routine. It depends on what toppings you add and what kind of bread you use. For the the most health benefits, use a whole-grain slice of bread and whole-food toppings.

Can I make avocado toast ahead of time and store it for later?

I wouldn’t recommend this. The avocado will oxidize and turn brown, and the bread will lose its texture and get soggy. You can however poach the eggs ahead of time. Once they’re done poaching, place them into an airtight container filled with icy water and store in the fridge. To reheat, place the eggs in a pan of simmering water for 30 seconds or until warmed through.

How should I store my avocados?

Store unripe avocados on the counter. Once the avocados ripen, you can place them in the fridge to keep them from getting mushy. I like to purchase a bunch when they go on sale, and refrigerating them reduces waste. Note: If you have a cut avocado, store it with the seed in, and wrap it in plastic wrap before placing it in an airtight container and storing in the fridge.

Do I have to mash the avocado?

Nope, you can thinly slice the avocado as well. I do find the toppings stick better to mashed avocado. It’s really just a matter of preference. You can do it sliced, chunky, or smooth.

💭 Expert Tips

  • Don’t forget to season! Even a pinch of sea salt will take a dish from good to amazingly delicious.
  • Use sturdy bread – this will keep it from getting soggy.
  • Pick firm but ripe avocados (with a bit of give). Hard avocados won’t be creamy, and mushy ones won’t taste as good.
  • Thinly slice the avocado for an attractive presentation.
  • You can change up this recipe with a number of different avocado toast variations – try different toppings, mix-ins, and spices, or serve it alongside a larger breakfast toast spread!
  • Roast the cherry tomatoes to intensify their sweetness.

🥑 More Avocado Recipes To Try!

LOVE THIS RECIPE? Please leave a 5-star rating 🌟 in the recipe card below and/or a review in the comments section further down the page!

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📋 Recipe Card

Print Recipe
5 from 6 votes

Avocado Toast with Tomato and Egg

Perfect for a light lunch or healthy breakfast, a slice of avocado toast with tomato and egg is rich in protein and healthy fats. Mashed avocado, poached eggs, and cherry tomatoes top sourdough bread for the ultimate piece of toast.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Breakfast, Brunch, Main Course
Cuisine: American
Diet: Low Lactose, Vegetarian
Servings: 2 slices of toast
Calories: 419kcal
Author: Anjali Shah

Ingredients

  • 2 slices sourdough bread can also use sprouted wheat bread
  • 1 avocado, small
  • 1-2 cups water
  • 2 eggs
  • 6 cherry tomatoes
  • 1 tbsp white vinegar
  • pinch salt
  • cracked pepper
  • chives

Instructions

  • Toast the sourdough bread in a toaster until golden.
  • Cut the avocado in half, remove the pit and scoop out the flesh into a medium bowl.
  • Season with salt and cracked pepper. Set aside.
  • Bring water to the boil in a small pot. Reduce heat to a gentle simmer, add the vinegar.
  • Crack 1 egg into a small cup. Using a spoon, swirl the water in the pot to form a whirlpool. Gently drop the egg into the center of the swirling water. Allow it to cook for 3-4 minutes without allowing the water to come to a boil.
  • As the eggs are poaching, divide and spread the mashed avocado between the 2 slices of toast.
  • Using a slotted spoon gently lift the egg from the water and place on a sheet of kitchen paper. Repeat with remaining egg.
  • Slice the cherry tomatoes in half and arrange on top of the mashed avocado. Top with poached eggs.
  • Serve topped with a sprinkling of fresh cracked pepper and a sprinkle of fresh chopped chives.

Notes

  • Don’t forget to season! Even a pinch of sea salt will take a dish from good to amazingly delicious.
  • Use sturdy bread – this will keep it from getting soggy.
  • Pick firm but ripe avocados (with a bit of give). Hard avocados won’t be creamy, and mushy ones will taste off.
  • Thinly slice the avocado for an attractive presentation.
  • You can change up this recipe with a number of different avocado toast variations – try different toppings, mix-ins, and spices!
  • Roast the cherry tomatoes to intensify their sweetness.

Nutrition

Serving: 2slices of toast | Calories: 419kcal | Carbohydrates: 47g | Protein: 16g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 164mg | Sodium: 410mg | Potassium: 741mg | Fiber: 9g | Sugar: 4g

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Breakfast ·

Whether it’s a quick smoothie or indulgent (but guilt-free) pancakes, my breakfast recipes have everything you need to start your day off right.

These recipes are healthy, filling, and easy to make!

8 responses to “Avocado Toast With Tomato And Egg”

  1. i added a lttle lemon juice to the avocado but this was so delicious!!!! thanks for the whirlpool tip on the poached eggs – i’ve been trying to get them right for a while now! haha5 stars

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