Everybody loves avocado toast—the brunch staple is so popular, in fact, that it’s practically become synonymous with Millennials (whether deserved or not).   In order to view the video, please allow Manage Cookies

  But while a critic could certainly take exception to avocado toast’s popularity, it’s hard to argue with its nutritional profile, especially when it’s topped with an egg. The egg provides muscle-building amino acids, while you’ll get a whole lot of healthy fat from the avocado and the egg yolk. Make sure to get 100% whole grain bread in order to get those important whole grains, too. If one toast isn’t filling enough for lunch, then double the recipe. Nutrition (per serving) Calories: 218; Total Fat: 13g; Saturated Fat: 3g; Protein: 11g: Carbohydrates: 16g; Sugar: 3g; Fiber: 5g; Cholesterol: 187mg; Sodium: 475mg Recipe by Katie Cavuto, M.S., R.D., of Nourish.Breathe.Thrive. 

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Makes 1 servings

Prep time 10 min.

Ingredients

1 slice of whole grain bread, toasted (I like Healthfull Bread Nuts and Seeds) 1/4 avocado, mashed 1 hard-boiled egg, sliced 3 cucumber slices 1/4 tsp chili oil Lime zest Salt and pepper to taste

How to make it

Spread mashed avocado onto toast.  Top with egg slices and cucumber slices.  Drizzle with chili oil.  Season with lime zest, salt and pepper.

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Everybody loves avocado toast—the brunch staple is so popular, in fact, that it’s practically become synonymous with Millennials (whether deserved or not).

 

In order to view the video, please allow Manage Cookies

But while a critic could certainly take exception to avocado toast’s popularity, it’s hard to argue with its nutritional profile, especially when it’s topped with an egg. The egg provides muscle-building amino acids, while you’ll get a whole lot of healthy fat from the avocado and the egg yolk. Make sure to get 100% whole grain bread in order to get those important whole grains, too.

If one toast isn’t filling enough for lunch, then double the recipe.

Nutrition (per serving)

Calories: 218; Total Fat: 13g; Saturated Fat: 3g; Protein: 11g: Carbohydrates: 16g; Sugar: 3g; Fiber: 5g; Cholesterol: 187mg; Sodium: 475mg

Recipe by Katie Cavuto, M.S., R.D., of Nourish.Breathe.Thrive. 

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Makes 1 servings

Prep time 10 min.

Ingredients

1 slice of whole grain bread, toasted (I like Healthfull Bread Nuts and Seeds) 1/4 avocado, mashed 1 hard-boiled egg, sliced 3 cucumber slices 1/4 tsp chili oil Lime zest Salt and pepper to taste

How to make it

Spread mashed avocado onto toast.  Top with egg slices and cucumber slices.  Drizzle with chili oil.  Season with lime zest, salt and pepper.

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Makes 1 servings

Prep time 10 min.

Ingredients

1 slice of whole grain bread, toasted (I like Healthfull Bread Nuts and Seeds) 1/4 avocado, mashed 1 hard-boiled egg, sliced 3 cucumber slices 1/4 tsp chili oil Lime zest Salt and pepper to taste

How to make it

Spread mashed avocado onto toast.  Top with egg slices and cucumber slices.  Drizzle with chili oil.  Season with lime zest, salt and pepper.

Makes 1 servings

Prep time 10 min.

Prep time 10 min.

Prep time

10 min.

Ingredients

  • 1 slice of whole grain bread, toasted (I like Healthfull Bread Nuts and Seeds)
  • 1/4 avocado, mashed
  • 1 hard-boiled egg, sliced
  • 3 cucumber slices
  • 1/4 tsp chili oil
  • Lime zest
  • Salt and pepper to taste

How to make it

Spread mashed avocado onto toast.  Top with egg slices and cucumber slices.  Drizzle with chili oil.  Season with lime zest, salt and pepper.

Spread mashed avocado onto toast. 

Top with egg slices and cucumber slices. 

Drizzle with chili oil. 

Season with lime zest, salt and pepper.

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