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Avocado Toast with Fresh Tomato & Poached Egg

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A healthy meal doesn’t need to be complex or time-consuming. This simple combination of toast topped with mashed avocado that’s seasoned with salsa, fresh sliced tomato, and topped with a poached egg tastes extravagant. With its generous layer of creamy avocado, it’s the perfect breakfast, brunch, or even light dinner that’s big on taste and goodness to fill you up when your stomach is grumbling away.

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Avocado Toast with Fresh Tomato & Poached Egg

Avocado Toast with Fresh Tomato & Poached Egg

Okay, okay, I will undeniably fess up to the fact that it’s more than likely true. After years of contemplation since first being told about this by my college academic counselor. I do believe and have to agree that maybe, probably, I could be a late bloomer in life. But honestly, who knew it would be the avocado that would point to my late-blooming propensities?

Avocado Toast with Fresh Tomato & Poached Egg

ABOUT THIS RECIPE (per serving)

Nutrition information is calculated using an ingredient database and should be considered an estimate.

Gluten FreeHealthy Choices
Servings:  4 people
5 from 1 vote
Write a Recipe Review
Prep Time :20 minutes
Total Time :20 minutes
Course : Breakfast, Entrée
Cuisine : American, French
Calories 268
Fat 18.5
Carbohydrates 16.3
Protein 9.6

It must have been somewhere about nineteen-years-old when the awareness of the avocado entered my life and a regular part of my diet. I’m pretty sure that I’d eaten them before then, most likely as an ingredient mashed and incorporated into guacamole. And, I remember loving guacamole dip from my earlier Tucson, Arizona days. But honestly, I never really had put two and two together and realized that there was a fruit behind the creamy dip.

Imagine blurring, resonate harp sounds transporting you back in time to 1979…

It was my soon-to-be brother-in-law, who’d come home to the LP of Michigan for a visit, who was responsible for introducing the “alligator pear,” which is descriptive because it tends to be shaped like a pear and has green, bumpy skin… like an alligator.

The eldest brother of my (now) husband had brought fresh Hass avocados from sunny southern California as a treat to share with the family during his visit home.

Can I say he had me with avocado?

OMG!!! I was in love! No, no, not with my soon to be brother-in-law but with this newly discovered creamy yellow-green fleshy fruit!

How many ways can I say that I craved it?

Craving the fruit and affording it was two different monsters. The northern lower peninsula of Michigan, at least in the late 1970’s, was not known for affordable varieties of fruits and vegetables especially during months from September through June.

Avocados became a special treat. When I was lucky enough to have and eat them they garnished salads or were mashed as an ingredient in guacamole and that was pretty much it.

In the early 1980s, my love-affair with avocados renewed when our young family relocated for a year in Long Beach, California where the avocado was plentiful, found at all the grocers, and much easier on our pocketbook!

While we ate the fruit more often during that period of living, the culinary possibilities of avocado eluded my kitchen repertoire.

It wasn’t until years later after coming to central Wisconsin that I came into a full appreciation of avocados, their nutrient value, and their ability to be added to all sorts of dishes due to their great flavor and rich texture.

Here’s a breakfast, brunch or dinner idea, only one of the many of my late blooming ways to use avocado in cooking. It’s a simple, delicious option to make you feel like you’re eating amongst the elite at an upscale restaurant in - well, you name the place.

Kymberley | G-Free Deliciously Tweet

With their beneficial effects on health and nutrition, the avocado is a positive nutrient booster to include in your family’s diet. Naturally, gluten-free, sodium, sugar, and cholesterol-free, and a great source of dietary fiber that tastes great; I truly will tell you that my love for the avocado has grown deeper and stronger over the years.

The Dietary Guidelines for Americans, 2015-2020 recommends that Americans focus on a variety of nutrient-dense foods and increase their intake of dietary fiber that occurs naturally in foods. Doing this is believed to help in reducing the risk of cardiovascular disease, obesity, and type 2 diabetes.

In a nutshell, nutrient-dense foods are those that provide substantial amounts of vitamins, minerals and other nutrients with relatively few calories. Avocados fit that bill perfectly. According to the California Avocado Commission, just one-third of a medium avocado (50g) has 80 calories and contributes nearly 20 vitamins and minerals.

You can Google, like I’ve done, to read 21,900,000 results about the health benefits of Avocado so I won’t go any further into it here. What I will say is that avocado is most definitely a fruit that will be gracing my recipes for years to come.

So, in this post I’m sharing the recipe for Avocado Toast with Fresh Tomato & Poached Egg, it’s one of the many of my late blooming ways to use avocado in cooking. Serve it for breakfast, brunch or dinner as a simple, delicious option to make you feel like you’re eating amongst the elite at an upscale restaurant in – well, you name the place.

As a final note, what I can assure you is that these days it won’t set you back more than a buck or two in most parts of the country, that and a few minutes of prep time before you can enjoy eating it at your table.

Learn how to adjust the serving size. CLICK HERE

Avocado Toast with Fresh Tomato & Poached Egg

Avocado Toast with Fresh Tomato & Poached Egg

Kymberley @GFreeDeliciously
A healthy meal doesn’t need to be complex or time-consuming. This simple combination of toast topped with mashed avocado that’s seasoned with salsa, fresh sliced tomato, and topped with a poached egg tastes extravagant. With its generous layer of creamy avocado, it’s the perfect breakfast, brunch, or even light dinner that’s big on taste and goodness to fill you up when your stomach is grumbling away.
5 from 1 vote
Gluten FreeHealthy Choices
Prep Time 20 mins
Total Time 20 mins
Course Breakfast, Entrée
Cuisine American, French
Servings 4 people
Calories 268 kcal


  • shallow pan 2-3 -inches deep
  • spatula
  • spoon
  • toaster


For the Spread

To Poach the Eggs

  • 1 Tablespoon white vinegar
  • 4 cups water for poaching
  • 4 Eggs


For the Avocado Spread

  • In a small bowl mash avocado.
  • Stir in salsa, salt, and lime juice. Set aside.

To Poach the Eggs

  • Bring water and vinegar to a high simmer in a shallow pan (making sure there is enough water to cover the eggs once they are added). Use one tablespoon white vinegar per quart of water. Vinegar helps to hold the egg whites together. Note: Do not add any salt to the water as it dissolves the egg white.
  • One at a time, gently swirl the water in a circular motion with a spoon in the spot where you will be dropping the egg. Crack the egg on the counter and slip into the simmering water. Gently slide a spatula under the egg to loosen from the bottom of the pan so that the egg is floating. Cook 3 to 5 minutes, just until the white is set, and the yolk has filmed over. Using a spatula, slide the egg onto a slotted spoon to remove.

Put it all together...

  • Spread two heaping spoonfuls of avocado mixture over toast.
  • Place 1-2 slices of tomato along-side the toast, overlapping slightly.
  • Finish by placing a poached egg on top of toast. Drizzle egg and tomato with a small amount of olive oil and garnish with grated parmesan cheese and chopped fresh parsley. Enjoy!


Calories: 268kcalCarbohydrates: 16.3gProtein: 9.6gFat: 18.5gSaturated Fat: 3.2gPolyunsaturated Fat: 3.1gMonounsaturated Fat: 10.9gTrans Fat: 0gCholesterol: 189.5mgSodium: 993.2mgPotassium: 326.6mgFiber: 2gSugar: 4.4gVitamin A: 161.2IUVitamin C: 63.1mgCalcium: 94mgIron: 2.3mg
Keyword avocado, poached egg, salsa, toast, tomato
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Recipe Card powered by WP Recipe Maker | Nutrition by NutriFox

(Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.)

Copyright © 2017-2020 Kymberley Pekrul | GfreeDeliciously | gfreedeliciously.com | All content and photographs are copyright protected. The sharing of this recipe is both encouraged and appreciated. However, copying and/or pasting full recipes to any social media is strictly prohibited. Please read my Photo Use Policy for detailed guidelines and further clarification.

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Kymberley @gfreedeliciously

Kymberley @gfreedeliciously

Hi, I'm Kymberley, the creator of G-Free Deliciously and the Amazing, Glorious Journey Programs. I pray that my work will inspire you to honor your body through God and Good Food from the inside out, all while enjoying your Amazing, Glorious Journey!

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Being creative, cooking, fresh veggies, the violin, decorating for holidays, sewing, hand-quilting, cowgirl boots, country music, fresh herbs in pots, blowing dandelions to the wind, walking barefoot in the grass, hanging out with eclectic interesting people, reading, writing, warm lazy summer days, and yoga!

Gluten, cilantro, mixed vegetables (the frozen kind I grew up with), negativism, rudeness, narcissism, overstaying a welcome,
not helping out, liars, promiscuity, cockiness, know-it-alls, being overly-dramatic, goal-less-ness, poor hygiene, chauvinism, lacking a sense of humor, excessive competitiveness, Laziness, horrifying spellers, people-bashing, criticism and mockery of others and their beliefs, flakiness (because flaky people are really unappealing), more swagger than substance, people who constantly manage others (those folks who think they have all the answers…)

Lambrusco, my iPad, popcorn suppers, dark chocolate, cookbooks, Almond-Rocca, historical romances, sun-bathing, weekend coffee with a good book in bed, PBS cooking shows, romantic comedies, cozy sweaters, fuzzy socks, and fragrant bubble baths with soft music and wine…

Say please and thank you, LAUGH, Pray often, ENCOURAGE others, Be KIND, HONEST, HAPPY, Keep your PROMISES, Be GRATEFUL, Wash your hands, FORGIVE yourself and others, LISTEN, Have FAITH, Be CONFIDENT, Honor your parents, CHERISH your children and grandchildren, TREASURE your family, ABIDE in GOD’s love, Be POLITE, Guard your HEART, SEEK your purpose, FEED your mind, body and soul, Be HOPEFUL, Resist temptation, Lay your burdens down, TRUST your gut, CONNECT with nature, Know that GOD made you perfect just the way you are, SERVE others, LIVE to love, Be COURAGEOUS, Shine bright, OPEN your mind, RESPECT differences, HONOR your inner hunger, SING loud, Be PROUD of who you are, Practice PATIENCE, Never give up, WEATHER the storms of life, Say I love you, LOVE one another

  • I’ve traveled to 32 states in the USA where I’ve enjoyed the food, history, people and the local culture while visiting.
  • Among the states, I’ve lived in are Arizona, California, Michigan, and Wisconsin.
  • My favorite island is Maui.
  • I’ve also been to Canada and Mexico.
  • I rode horses as a kid, and barrel-raced.
  • I broke my neck when I was 18 and went to senior prom in a neck brace.
  • As a little girl, I grew up living next door to my grandma and grandpa on a small lake in rural southern Michigan.
  • The first thing I learned to cook was pancakes.
  • The craziest thing I ever made was mint-flavored green cupcakes when I was 13. My family didn’t like them much…

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& Host if the GfreeCookbook Club

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where my passion is all about cooking easy recipes made with natural, whole foods with clean ingredients you can trust. Because I’m celiac, my blog focuses on gluten-free foods created for a healthy gut – satisfying meals and treats that never, ever compromise on taste, are simple to make, and save you time - even when life gets busy.



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