Avocado Toast with Egg and Chili Flakes
Creamy smashed avocado, a jammy soft-boiled egg and a hit of lemon and chili on crisp whole-grain toast. Ten minutes to a breakfast that keeps you full.
Avocado toast earned its popularity because it is fast, satisfying and endlessly adaptable. Adding an egg turns it from a snack into a complete breakfast, with protein to go with the healthy fats from the avocado and fiber from whole-grain bread.
The details make the difference. Season the avocado properly with salt and lemon, toast the bread until it is truly crisp, and cook the eggs for exactly 6 1/2 minutes for set whites and a jammy, golden yolk.
At a glance: this avocado toast with egg and chili flakes serves 2, needs about 5 min of hands-on prep and 7 min of cooking, and provides roughly 330 calories and 13 g of protein per serving. It is naturally vegetarian.
Why you'll love this recipe
- Ready in about 10 minutes
- Balanced mix of protein, fiber and healthy fats
- Simple ingredients you probably already have
- Easy to customize with toppings
About this avocado toast
Avocado toast went from a café menu item to a global breakfast staple in only a few years. Its appeal is easy to understand. It is quick, satisfying and endlessly customizable, and it pairs creamy avocado with crunchy toast in a way that feels both simple and a little indulgent.
Adding an egg transforms avocado toast into a balanced meal. The avocado supplies healthy fats and fiber, whole-grain bread brings complex carbohydrates, and the egg adds high-quality protein. A squeeze of lemon, flaky salt and chili flakes are all it takes to make the flavors pop.
The method below focuses on the details that make the difference between ordinary and excellent avocado toast, from choosing the right bread to cooking the egg exactly how you like it.
Ingredient notes and substitutions
- Bread. Thick slices of whole-grain, sprouted or sourdough bread hold up best. Thin sandwich bread goes soggy quickly under the avocado.
- Avocado. Choose an avocado that yields gently to pressure. Hass avocados are creamy and rich. If yours is very large, half an avocado per slice is plenty.
- Lemon juice. Lemon or lime juice adds brightness and slows browning. Do not skip it, as it balances the richness of the avocado.
- Eggs. Soft-boiled eggs are neat and easy to prepare ahead, but poached, fried or scrambled eggs all work.
- Flaky salt. Flaky sea salt gives little bursts of saltiness and crunch. Regular fine salt works in the mash itself.
- Toppings. Chili flakes, everything bagel seasoning, microgreens, sliced radishes, cherry tomatoes or a drizzle of olive oil all add flavor and color.
Equipment you'll need
- A small saucepan for the eggs
- A toaster or skillet for the bread
- A bowl and fork for mashing
- A slotted spoon and a bowl of ice water
How to make it, step by step
Time the eggs precisely
Lower the eggs into gently boiling water and set a timer for six and a half minutes for jammy yolks. Transfer them straight to ice water to stop the cooking, which also makes them easier to peel.
Toast until truly crisp
Toast the bread until it is deeply golden. A crisp surface keeps the toast from going soft under the avocado. If you like, rub the hot toast with a cut garlic clove for extra flavor.
Season the avocado well
Mash the avocado with lemon juice, salt and pepper, leaving some texture. Taste it on its own; it should be bright and well seasoned before it ever touches the bread.
Assemble just before eating
Spread the avocado to the edges of the toast, top with halved eggs, and finish with olive oil, chili flakes and flaky salt. Serve immediately while the toast is still warm and crunchy.
Recipe
Avocado Toast with Egg and Chili Flakes
American · Breakfast · Vegetarian · High-Protein
Ingredients
- 2 large eggs
- 2 thick slices whole-grain or sourdough bread
- 1 ripe avocado
- 1 to 2 teaspoons lemon juice
- 1/4 teaspoon flaky sea salt, plus more to finish
- Black pepper
- 1 pinch of chili flakes
- 1 teaspoon extra-virgin olive oil
- Optional: microgreens, cherry tomatoes, everything bagel seasoning
Instructions
- Cook the eggs. Bring a small pot of water to a gentle boil. Lower in the eggs with a spoon and cook for 6 1/2 minutes, then transfer to a bowl of ice water for 2 minutes.
- Toast the bread. While the eggs cook, toast the bread until deeply golden and crisp so it can hold the avocado without going soft.
- Smash the avocado. Scoop the avocado into a bowl, add the lemon juice, salt and pepper, and mash with a fork, leaving it slightly chunky.
- Assemble. Spread the avocado over the toast. Peel the eggs, halve them and place them on top.
- Finish. Drizzle with olive oil and sprinkle with chili flakes, a little more flaky salt and any toppings you like.
Nutrition (estimated, per serving)
Nutrition values are estimates calculated from typical ingredient data and will vary with the exact products and quantities you use.
Tips for success
- A ripe avocado yields gently when pressed near the stem. If it is still firm, it will not mash smoothly.
- Peel the eggs under cool running water; it helps the shell slip off cleanly.
- Season in layers, once in the avocado and again at the end with flaky salt.
Troubleshooting
- The eggs are hard to peel. Very fresh eggs are harder to peel. Use eggs that are a week or two old, cool them in ice water and peel under running water.
- The toast gets soggy. Toast the bread longer and assemble right before eating. A thin layer of olive oil on the toast also helps.
- The avocado is bland. Add more salt and acid. Avocado needs generous seasoning to shine.
- The avocado turns brown quickly. Mash it with lemon juice and eat promptly. Brown avocado is safe to eat, but less appealing.
Variations
- Poached or fried egg. Swap the soft-boiled egg for a poached or crispy fried egg.
- Smoked salmon. Skip the egg and top with smoked salmon, capers and dill.
- Vegan. Replace the egg with sliced tomato and toasted pumpkin seeds.
What to serve with it
Avocado toast with egg is a meal on its own, but a side of fresh fruit or a small bowl of berries and yogurt makes it even more satisfying. Coffee, tea or a green smoothie complete the breakfast.
For brunch, set up an avocado toast bar with different toppings such as smoked salmon, feta, cherry tomatoes, pickled onions and seeds, and let everyone build their own.
Make ahead and storage
Soft-boiled eggs can be cooked up to two days ahead and stored in their shells in the fridge. In the morning, simply toast the bread, mash the avocado and assemble. Avoid mashing the avocado ahead, as it browns.
Avocado toast is best made fresh. Soft-boiled eggs can be cooked ahead and kept in their shells in the fridge for up to 2 days.
Is it healthy?
Avocado provides monounsaturated fats, fiber and potassium, while eggs add protein and nutrients such as vitamin B12 and choline. Together with whole-grain bread, they make a breakfast with a good balance of protein, fat and complex carbohydrates.
Avocado toast is fairly calorie-dense, mainly because of the avocado. If you are watching your intake, use a quarter of an avocado per slice and bulk up the toast with tomatoes, cucumber or greens.
Nutrition information is an estimate for general guidance only and is not medical or dietary advice.
Frequently asked questions
How long should I boil an egg for avocado toast?
Six and a half minutes in gently boiling water gives set whites and a jammy yolk. Use 7 to 8 minutes for a firmer yolk.
How do I stop avocado from turning brown?
Lemon or lime juice slows browning. If you need to store mashed avocado, press plastic wrap directly onto the surface.
What is the healthiest bread for avocado toast?
Look for 100% whole-grain, sprouted grain or a true sourdough. They provide more fiber than standard white bread.
Can I make avocado toast without egg?
Of course. Top it with sliced tomato, white beans, smoked salmon, or cottage cheese for protein instead.
What can I put on avocado toast besides egg?
Try feta and pomegranate, smoked salmon and capers, cherry tomatoes and basil, or radishes and microgreens.
Is avocado toast good for weight loss?
It can fit into a weight-loss diet when portions are sensible, thanks to its fiber and protein. Watch the amount of avocado and oil.
Which bread is healthiest for avocado toast?
Breads made with 100% whole grains or sprouted grains provide the most fiber. Look for at least 3 g of fiber per slice.
How long can I keep mashed avocado?
Up to one day in the fridge if you add lemon juice and press plastic wrap directly onto the surface. It will darken slightly on top, but you can scrape that layer off.
Can I make avocado toast for a crowd?
Yes. Toast the bread in the oven on a sheet pan at 425°F (220°C) for 6 to 8 minutes, flipping once, then set out the mashed avocado, eggs and toppings so everyone can assemble their own.
Final thoughts
This avocado toast with egg and chili flakes takes about 12 min from start to finish and serves 2. It is vegetarian and high-protein, and it is easy to adapt with the variations above. If you make it, adjust the seasoning to your taste and make a note of what you changed, so the next batch is exactly how you like it. Looking for more ideas? Browse all our breakfast recipes or the full recipe index.