Avocado Toast with Scrambled Eggs
Four ingredients. Ten minutes. A whole avocado mashed thick on crispy whole wheat toast, scrambled eggs still glistening from the olive oil.
Most of the 704 calories come from fat, not carbs. The avocado and olive oil deliver 56 grams, nearly all monounsaturated, alongside just 27 grams of carbs from the bread. A breakfast built on fat and fiber rather than sugar and starch.
Ingredients
- bread, whole wheat 2 slices
- avocado 1
- eggs 2
- olive oil 1 tablespoon
Method
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Toast the bread to your desired level of crispiness.
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While the bread is toasting, scoop out the avocado into a bowl and mash it with a fork until it's mostly smooth.
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In a separate bowl, whisk together the eggs with a pinch of salt and pepper.
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Heat a non-stick skillet over medium heat. Once hot, add the olive oil to the skillet and swirl to coat the bottom. Add the egg mixture to the skillet and stir gently with a spatula until the eggs are scrambled and cooked to your liking.
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Spread the mashed avocado onto the toast. Spoon the scrambled eggs on top of the avocado toast and serve immediately.
Rub a raw garlic clove over the hot toast before spreading the avocado. The rough surface grates the garlic into a thin, fragrant layer that disappears under the avocado but changes everything about the first bite.
A randomized crossover trial of 31 adults found that replacing breakfast carbs with a whole avocado tripled the gut hormone PYY and nearly doubled GLP-1, while insulin dropped 31%. Same fullness at noon, completely different hormonal road getting there. The finding comes from overweight adults, so the response may look different at other body compositions.
Zhu et al. 2019 · DOIBehind this recipe
Is 56 grams of fat too much for one meal?
The day's total matters more than any one meal's fat count. The fat here is almost entirely monounsaturated from avocado and olive oil. Pooled trial data shows dietary fat alone does not predict body fat gain. Your overall calorie balance across the day is what counts.
Read the full evidence reviewDoes this fit a low-carb diet?
27 grams of carbs from two slices of whole wheat bread. That fits most low-carb frameworks and leaves room for the rest of the day, depending on your total target.
Read the full evidence reviewCan I use one egg instead of two?
You can. The protein drops from 23g to roughly 16g and the fat drops by about 5 grams. The toast still works, but the scrambled egg layer will be thinner. If you want to keep the protein up, a second egg is the easiest path.
