Balanced Breakfast with Poached Egg on Avocado Toast (Recipe with Low-Carb, Vegan, and Gluten-Free Options)

If eggs are “nature’s perfect food,” it makes sense that they’re among the most popular breakfast items in the US. Here’s an idea for a balanced breakfast with a poached egg on avocado toast served with fruit and vegetables. It’s filling, but calorie-controlled and balanced, perfect for providing steady energy for hours. 

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This balanced breakfast has a wide variety of healthy food groups.

• Lean protein from egg
• Whole grain from whole-grain toast
• Healthy fat from avocado and olive oil or vinaigrette
• Vegetables in the side salad
• Fruit served on the side

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You can poach the egg in a small saucepan or use an egg poacher. You can also top your avocado toast with a sliced hard-boiled egg or scrambled egg or egg whites. 

Low-Carb, Vegan, and Gluten-Free Options

• Low-carb: Instead of whole-grain bread, use low-carb bread or a low-carb wrap or top your salad with the avocado and egg. Add 1 ounce of cheese if desired.
• Vegan: Omit the egg and add ½ cup of garbanzo beans to your salad.
• Gluten-free: Use gluten-free whole-grain bread or wrap instead of whole-wheat bread.

Recipe for Balanced Breakfast with Poached Egg

Makes 1 serving

Ingredients:

• 1 poached egg
• 1 slice of whole grain toast or ½ whole grain English muffin
• ¼ small avocado, sliced
• 1 cup of baby spinach or mixed greens
• ½ cup cherry tomatoes, halved
• ½ cup cucumber, chopped
• Salt and pepper to taste
• 2 teaspoons of olive oil
• (Optional) 1 serving of fruit, such as a small apple or ½ cup of berries

Instructions:

1. Make the salad in a small bowl by tossing the baby spinach or mixed greens, cherry tomatoes, and cucumber with olive oil and salt and pepper to taste.
2. Toast the slice of whole grain bread or English muffin until golden brown.
3. Place the toasted bread on a plate and top with sliced avocado. Sprinkle a pinch of salt and pepper over the avocado.
4. Place the poached egg on top of the avocado toast.
5. Arrange the salad on the plate next to the toast and poached egg.
6. Serve with fruit, if desired

Nutrition information per serving: calories: 320 kcal; total fat: 20 g; total carbohydrates: 22 g; sugar: 3 g; fiber: 8 g; protein: 12 g; sodium: 350 mg; cholesterol: 185 mg

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Reviewed by Natalie Stein, MS, MPH, CDCES