;

Avocado Toast with Fresh Tomato & Poached Egg

* View or print the recipe only with the “Print Recipe” or “Jump to Recipe” links above.

But if you do, you’ll miss out on a lot of great info!

GfreeDeliciously is reader-supported. When you buy through links on our site, we may earn an affiliate commission. Read our affiliate policy to learn more.

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.

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
AVG. Maker RATING: 
5 from 2 votes
Write a Recipe Review
Prep Time :20 minutes
Total Time :20 minutes
Course : Breakfast, Entrée
Cuisine : American, French
Diet : Gluten Free
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.

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 2 votes
Gluten FreeHealthy Choices
Prep Time 20 mins
Total Time 20 mins
Course Breakfast, Entrée
Cuisine American, French
Servings 4 people
Calories 268 kcal

Equipment

  • shallow pan 2-3 -inches deep
  • spatula
  • spoon
  • toaster
Add Ingredients to Shopping List or Order them Online

Ingredients
 
 

For the Spread

To Poach the Eggs

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

Instructions
 

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!

Nutrition

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
Tried this recipe?Review it ! Or leave a comment. It’s super helpful for others and us!

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 © 2017-2022 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.

If you like this recipe, you might also want to try...

Share:

Facebook
Twitter
Pinterest
LinkedIn

SIGN UP TO GET TASTY, TRIED & TESTED GLUTEN-FREE RECIPES
FROM GfreeDeliciously STRAIGHT TO YOUR INBOX!

We promise not to spam you. Unsubscribe at any time.

Ad

Did you fix this recipe? Share your mealtime LVE

If you have given it a try, let us know how you like it!

Leave a comment below, share it, and rate it – it’s super helpful for other readers and us. Just click the blue-green comment bubble on your screen’s bottom-right to jump to the comment area.

And as always, don’t forget to take a picture and tag it #CookingGfreeDeliciously on Instagram. We love seeing what you cook up!

WE WANNA SEE !

Where there's a whisk, there's always a way to enjoy it gluten-free...

Kymberley @gfreedeliciously

Kymberley @gfreedeliciously

Hi, I'm Kymberley, the creator of GfreeDeliciously 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!

I'd love to hear your thoughts...

0 0 votes
Article Rating
Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments
Take a peek at the behind
G-Free Deliciously

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…
  •  

Share the L♥VE

Thanks for stopping by

Kymberley @gfreedeliciously
Coach | Cook | Creator | Publisher

I'm so happy you're here,

I’ve always loved food. I’ve loved to think about it, write about it, and talk about it. Then suddenly, one day, everything I thought I knew about nourishing my body changed when I discovered I was celiac. So, I re-learned how to eat, cook, and navigate through life gluten-free – trusting God and His plan for me.

Gfree cooking, health, and wellness ARE now my life. And this little corner of the internet is where I share what I’ve learned – Where my passion IS to nourish everyday GfreeDeliciously!

FOLLOW US

Signup for a FREE Basic Pass +eNEWS UPDATES

GfreeDeliciously's Playing with Food

An artful gluten-free home, health, and cooking eNewsletter with recipes and more – for all food lovers gathered at the same table…

Learn more about our SUBSCRIPTION PLANS!

FEATURED

- Most Popular Right Now -

VIDEO

Follow Me

When You Support

Our Advertisers

You Support Us

Thank You!

Disclaimer: Please note that some of the links on this page are affiliate links and I will earn a commission if you purchase through those links. I use all of the products listed and recommend them because they are companies that I have found helpful and trustworthy. Please let me know if you have any questions! More about affiliate links HERE…

Bringing you an Alway Gluten-Free
Better Food Experience!

– ADVERTISEMENT –

– ADVERTISEMENT –

– ADVERTISEMENT –

.

– ADVERTISEMENT –

– ADVERTISEMENT –

– ADVERTISEMENT –

– ADVERTISEMENT –

300 x 250 logo

– ADVERTISEMENT –

ARCHIVES

– BY MONTH & YEAR –
– CATEGORIES –

Clean Eating
(for real life)

Get the ULTIMATE Guide to
Shopping for CLEAN FOOD & Buying Organic Food in the Market!

On G-Free Deliciously

More to explore...

Come back for new recipes weekly...

Powered by WishList Member - Membership Software

0
Would love your thoughts, please comment.x
()
x

GET A FREE BASIC PASS
TO UNLOCK A WHOLE BUNCH
OF FREE STUFF

GET RECIPES • RESOURCES • + eNEWS UPDATES
& MORE STRAIGHT TO YOUR INBOX !

FREE when you sign up!

For our Playing with Food eNewsletter on GfreeDeliciously

READ IT FIRST >>

GfreeDeliciously's Playing with Food

An artful gluten-free home, health, and cooking eNewsletter with recipes and more – for all food lovers gathered at the same table…

NO Need to Look for Your Calculator:

Adjusting the serving size of recipes is easier than you may think.

To change the number of portions that a recipe makes go to the “Servings” quantity in the recipe section below. Hover over the servings amount and a slider box will appear above the amount. Slide the toggle to adjust the desired number of portions you want to make. Please note that when adjusting the serving amount the ingredient measures will change to decimal equivalents. Need help with cooking and recipe conversions? Head over to Good Cooking’s Cooking & Recipe Conversions Guide for their online collection of helpful links!

Get a FREE Basic Pass

To unlock a whole lot of free stuff...

GET RECIPES • RESOURCES • + eNEWS UPDATES
& MORE STRAIGHT TO YOUR INBOX !

FREE when you sign up!

For our Playing with Food eNewsletter on GfreeDeliciously

READ IT FIRST >>

GfreeDeliciously's Playing with Food

An artful gluten-free home, health, and cooking eNewsletter with recipes and more – for all food lovers gathered at the same table…

Click to Print Recipe

The “Print Recipe” link above will ONLY WORK on a recipe page.