High-Protein Breakfasts

Avocado Egg Toast with Seeds

Creamy avocado, a jammy egg and crunchy seeds on whole-grain toast. About 20 g of protein in 10 minutes.

10 min
2 servings
Nutrient-Dense

A classic for a reason. Creamy avocado, a jammy egg and crunchy seeds on whole-grain toast — about 20 grams of protein and plenty of fiber in 10 minutes.

Ingredients

  • 2 slices whole-grain or sourdough bread
  • 1 ripe avocado
  • 2 eggs
  • Juice of ¼ lemon
  • 1 tbsp mixed seeds (pumpkin, sunflower, hemp)
  • Pinch of chili flakes
  • Salt and pepper, to taste
  • Handful of cherry tomatoes or microgreens, to serve

Instructions

  1. Bring a small pot of water to a boil. Lower in the eggs and cook for 7 minutes for a jammy yolk, then transfer to cold water.
  2. Toast the bread.
  3. Mash the avocado with lemon juice, salt and pepper.
  4. Spread the avocado on the toast. Peel and halve the eggs and place on top.
  5. Finish with seeds, chili flakes and tomatoes or greens.

Dietitian’s note

Pairing healthy fats and protein with a fiber-rich bread helps keep blood sugar steady through the morning.