How to Make Avocado Toast with Eggs

Avocado toast. A simple dish that has quickly gone from trendy Instagram post to a kitchen staple in households around the world. But beyond the glossy photos and hashtags, what does avocado toast really have to offer? And should it be a regular part of your diet, or is it just a passing food trend we’ll all look back on and chuckle about?

As someone who’s lived long enough to witness food trends come and go, I can confidently say that avocado toast is far from a passing fad. However, it’s worth digging a little deeper into why this dish has become so popular, how to make it properly, and—yes—whether there are any drawbacks to consider. After all, no food is perfect, even if it does make a great Instagram post.

What’s So Special About Avocados?

First things first, let’s talk about the main player in this dish: the avocado. A fruit that often masquerades as a vegetable, the avocado is packed with nutrients that are beneficial for overall health. Avocados are a rich source of healthy monounsaturated fats, specifically oleic acid, which can help reduce levels of bad cholesterol (LDL) and improve heart health. In fact, numerous studies have shown that eating avocados regularly can contribute to better cardiovascular health. They’re also loaded with fiber, which supports healthy digestion, and contain a variety of vitamins and minerals, including vitamin K, vitamin C, potassium, and folate.

But here’s the catch—avocados are high in calories, mainly due to their fat content. A typical Hass avocado contains roughly 240 calories, which isn’t something to overlook if you’re watching your calorie intake. That said, the fats in avocados are largely heart-healthy, and the fiber helps balance out the impact on blood sugar. So, in moderation, avocado toast can absolutely fit into a healthy eating plan. Just don’t go overboard with the servings, especially if you’re adding extras like eggs, bacon, or cheese.

The Science of Avocado Toast: Is It Good for You?

In terms of nutrition, avocado toast is a balanced meal. You get fiber from the bread, healthy fats from the avocado, and—depending on what you choose to add—protein and micronutrients. A piece of whole-grain toast provides more fiber and complex carbohydrates compared to refined white bread, which gives you a steady release of energy without spiking your blood sugar.

That said, there are some considerations to keep in mind, especially if you’re looking at avocado toast from a health perspective:

1. Caloric Density: As I mentioned, avocados are calorie-dense. If you pair your avocado toast with other high-calorie toppings (like eggs, cheese, or spreads), it’s easy to end up with a dish that’s higher in calories than you might expect. To keep things in balance, be mindful of portion sizes.
2. Bread Choice Matters: Not all bread is created equal. Choosing a whole-grain or sourdough bread is a better option than white bread because it’s higher in fiber and nutrients. However, if you’re gluten-sensitive or following a gluten-free diet, there are plenty of gluten-free bread options available that can work just as well.
3. Portion Control: The amount of avocado you use can also impact the calorie count. If you’re making avocado toast as a snack, half an avocado may be plenty. But if it’s a full meal, you might opt for a whole avocado. Again, balance is key.

How to Make the Perfect Avocado Toast

Making avocado toast is easy, but there are a few tricks to making it truly exceptional. Here’s my step-by-step guide:

1. Choose Your Bread: Pick your favorite kind of bread, but try to go for a hearty, whole-grain option or a sourdough. You want something with enough substance to hold the weight of the avocado. Toast it to your desired crispiness.
2. Prepare the Avocado: Slice the avocado in half, remove the pit, and scoop out the flesh. Use a fork to mash it, adding a pinch of salt, a squeeze of lemon or lime, and a sprinkle of black pepper. You can also get fancy with additional seasonings like garlic powder, red pepper flakes, or nutritional yeast.
3. Top It Off: This is where the fun begins. You can add just about anything to your avocado toast. Some popular options include:

• Poached or scrambled eggs for protein
• Tomato slices for a juicy, fresh burst
• Chili flakes for a little heat
• Feta cheese or goat cheese for a creamy, tangy contrast



• Cilantro or basil for a fresh, herbaceous flavor
• Bacon or smoked salmon for an extra indulgent touch

1. Serve and Enjoy: There you have it! A simple yet delicious meal or snack that’s as nutritious as it is satisfying.

Common Mistakes and How to Avoid Them

Despite the dish’s simplicity, there are a few common mistakes people make when preparing avocado toast. Let’s go over them:

1. Under-mashing the Avocado: Some people leave their avocado too chunky, which can make it difficult to spread on toast. Mash it well enough to create a smooth, spreadable consistency.
2. Too Much Bread: Sometimes, the bread-to-avocado ratio gets a bit off. You don’t need to drown your avocado in a mountain of toast. A single slice of hearty bread is usually enough.
3. Not Using Enough Seasoning: Avocados are delicious, but they can taste a bit bland without proper seasoning. Don’t forget the salt, pepper, and other flavorings.



4. Using Poor Quality Avocados: Nothing ruins avocado toast more than a mushy, brown, or unripe avocado. Look for avocados that yield slightly to gentle pressure but are not overly soft. If you have unripe avocados, leave them on the counter for a few days to ripen.

Potential Drawbacks: A Healthy Snack or a Calorie Bomb?

While avocado toast can be a nutritious option, it does come with its drawbacks. As mentioned earlier, avocados are high in calories and fats, so if you’re looking to lose weight or maintain a lower calorie diet, you should be mindful of the toppings and bread you use.

Additionally, if you’re sensitive to gluten or have dietary restrictions, you’ll need to choose your bread carefully. And if you’re someone who’s on a budget, avocados might not always be the most cost-effective choice. In some regions, avocados can be pricey, especially if they’re out of season or shipped from abroad.

Global Perspectives on Avocado Toast

1. Sarah (United States, 30s): “I love making avocado toast for breakfast! It’s quick, delicious, and I can add different toppings to keep it interesting. I usually go for a poached egg and a sprinkle of chili flakes.”
2. Carlos (Mexico, 40s): “In Mexico, avocados are a staple, but I’m not a huge fan of toast. We eat avocado with tortillas or in tacos. The toast thing is cool, but I prefer it with a little salsa and lime.”



3. Jing (China, 50s): “I’ve heard a lot about avocado toast from friends who travel to the West, but we don’t have it in China. I tried it once during a visit to Australia—it was nice, but I think the bread was a bit too much for my taste. Maybe I’d like it better with rice.”
4. Aisha (Nigeria, 20s): “Avocado is common in Nigerian cuisine, but I’ve never tried it on toast. I’d probably add it to a salad, but I can see why it’s popular as a quick breakfast option. Maybe I’ll give it a try!”
5. James (UK, 60s): “I like avocado toast, but I think it’s overhyped. It’s tasty, but I’m not sure it deserves all the attention. Still, it’s a good choice for a light meal, especially with a bit of smoked salmon.”

Conclusion: Is Avocado Toast Worth It?

In conclusion, avocado toast is a healthy, versatile dish that has more than earned its place on the breakfast and brunch menus worldwide. It’s full of healthy fats, fiber, and essential nutrients, and it’s incredibly easy to customize to your taste. Just be mindful of portion sizes, bread choices, and any extras you add to ensure it remains a balanced meal.

Like any food, it’s important to enjoy it in moderation and be aware of its potential drawbacks, particularly its calorie content. So go ahead—slather that creamy avocado on some toast—but do so with the knowledge that balance and variety are the keys to a well-rounded, healthy diet.

Happy toasting!