Healthy Eating

Avocado Toast With Egg And Tomato (Healthy & Easy!)

August 20, 2024

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My avocado toast with egg and tomato makes a satisfying healthy breakfast or light lunch. It’s perfect for anyone who enjoys healthy, simple meals with delicious classic flavors. Made with creamy mashed avocado spread on perfectly toasted sourdough bread, then topped with poached eggs and sweet cherry tomatoes, it’s the ultimate piece of toast packed with protein and healthy fats!

I’ve been a fan of avocados long before they became trendy, and I’ve been using them in all kinds of recipes from avocado smoothies to avocado sushi, even avocado baby food was my kids first food!

Which is why I’ve always appreciated all types of avocado toast: it’s delicious, nutrient-dense, and topped with my (and everyone’s) favorite fruit – the beloved avocado!

One of my favorite ways to enjoy this classic combination is avocado tomato toast with eggs. There’s just something magical about the way the runny yolk of a perfectly poached egg melts into the creamy avocado. Pair that with juicy tomatoes and crispy toast, and it’s pure bliss. We love it so much in my house that I make it all the time.

I knew avocado toast would become a staple in our house for the long run when, at the time, my 1 year old daughter insisted I give her mine. If you have picky eaters, you know how much of a win that is!

This is the perfect recipe to introduce kids to avocado. You can make it fun by letting them choose their bread and toppings. And if you’re looking for more toast inspiration, be sure to check out my avocado toast with honey and my healthy toast ideas, which gives you 20 more variations to try!

I love how making toast with eggs avocado and tomato is one of the easiest recipes you can make, even if you’re a beginner cook! It only takes about 10 minutes of prep to create a satisfying, filling, and affordable vegetarian meal. Which is why I keep coming back to this recipe, and it’s one of my go-to breakfasts on busy mornings.

I also appreciate that avocados feel super indulgent, but are actually a nutritional powerhouse, loaded with essential vitamins, heart-healthy fats, and fiber. Furthermore, they’re rich in antioxidants that boost your immune system, support heart health, and help protect against chronic diseases (source).

Plus, avocados can aid in weight loss (source). Yes, they may be high in calories, but they keep you fuller longer and actually improve gut health (source). When paired with healthy whole grain bread and nutritious toppings, avocado toast can be a great part of an effective weight-loss routine.

Which means that when I make this recipe, I know that I’m doing something great for my body, while keeping my taste buds happy too!

I like to enjoy my egg tomato avocado breakfast toast as a morning meal or as a simple option for lunch or dinner. You can also make it a thousand different ways – I even have tips for making it gluten-free and vegan! My recipe is just a guideline, feel free to create your own variation, and I’ve provided plenty of inspiration for you to try in my variations section below!

Latest Recipe Video!

🥘 Ingredients

You only need a few basic ingredients to make my recipe for avocado toast with egg and tomato — all of which are sold at your local grocery store. For details on quantities and nutritional information, see the full recipe card below.

Sourdough: With its tangy flavor and crusty texture, sourdough is my top choice, but you can use any type of bread you like as long as it’s toasted and sliced Whole-grain bread is my second favorite, and any brand of gluten free bread will work as well.

Avocado: I always use ripe Haas avocados. They should be soft enough to give slightly when you gently press your finger into the skin, but not mushy. Avoid green-skinned avocados, as they tend to have a watery texture and won’t smash or taste as good. I typically mash the avocados, but for an even more elegant presentation, I sometimes thinly slice the avocado and lay it on the toast instead of mashing it. Diced avocado could also work if that’s your preference!

Water & White Vinegar: You’ll need some water with a little vinegar added to poach the eggs. I add the vinegar to help the egg whites firm up quickly and prevent them from separating in the water.

Eggs: The runny yolk acts like a rich sauce that pairs perfectly with the avocado. Eggs also add a boost of protein and more healthy fats (source).

Cherry tomatoes: Avocado toast with egg and cherry tomato is my favorite! The sweet, little juicy tomatoes add the perfect touch of acidity. Grape tomatoes work too but have thicker skin and less sweetness. You can also use Roma tomato slices, Heirloom tomatoes, or even roasted tomatoes.

Salt & Pepper: Never underestimate the power of seasoning your food. I add a pinch of salt and freshly cracked black pepper to enhance all the flavors.

Chives: Optional but recommended, I add a sprinkle of chives to finish the dish with a mild onion flavor and pop of green color. You can also use green onion or fresh parsley.

🔪 How To Make Avocado Toast With Egg And Tomato

Making my healthy avocado toast with egg and tomato is super simple. It comes together with minimal effort and doesn’t require any fancy skills. Watch my video below to see the step-by-step process in action, to ensure you get the best flavor and texture for this dish!

Toast Bread: To begin, I toast the sliced sourdough bread until golden brown and crispy. If you don’t have a toaster you can use a toaster oven, a hot nonstick pan, or even your oven.

Prep Avocados: As the bread is toasting, I cut my avocado in half lengthwise, remove the pit, and use a spoon to scoop the flesh out into a medium-sized bowl. Next, I season the avocado with some salt and ground pepper, and then mash it with a fork.

Simmer Water: Once my avocado is smashed, I bring the water to a boil in a small pot. Then I turn the heat down to a simmer and pour in the vinegar.

Begin Poaching Eggs: I start by cracking one of the eggs into a small cup. Then I use a spoon to swirl the simmering water in the pot to create a whirlpool. Next, I carefully drop the egg from the cup into the center of the swirling water and let it cook for 3-4 minutes, never letting the water come to a boil.

Add Avocado: While the eggs are poaching, I divide and spread the avocado mixture between the 2 slices of toast.

Finish Poaching Eggs: Once my first egg is done cooking, I use a slotted spoon to gently lift it from the water and place it on a paper towel to soak up the excess water. Then I repeat the poaching process with the other egg.

Add Tomato: First, I slice the cherry tomatoes in half and arrange them on top of the mashed avocado. Then I top each slice of toast with one of my perfectly poached eggs.

Season and Serve: When ready, I finish my avocado tomato egg toast with some freshly cracked black pepper and a sprinkle of chopped chives. You can serve this dish warm or at room temperature.

Two slices of avocado toast with tomato and eggs served on a white plate.

My #1 Secret Tip when making my egg avocado tomato toast is to ensure your poached eggs are cooked gently and carefully. Having properly poached eggs makes this dish look beautiful, but also elevates its taste and texture dramatically.

I know that poaching eggs can seem intimidating if you’re a beginner cook, but if you follow these tips you’ll get beautiful eggs every time!

To poach eggs correctly:

Fresh Eggs: Use fresh eggs which are less likely to spread out in the water and hold their shape better.
Poach At A Simmer: When poaching eggs, I first boil the water and then reduce the heat to a gentle simmer to make a beautifully poached egg with a runny yolk. Boiling water will break up the egg whites.
Create A Whirlpool: Swirling the water before adding the egg helps it stay together and form a neat shape.

Other Tips To Keep In Mind:

Choose The Best Avocados: When picking your avocado, choose ones that are firm but give slightly when you press on the skin. If it’s too hard, it won’t mash properly, and if it’s too mushy, it can taste off and have an unpleasant texture.
Use Sturdy Bread: It’s important to choose a bread that holds up under the toppings without getting soggy, to cut it thick, and toast it so that it doesn’t get soggy! That’s why I love using crusty sourdough for this dish—it stays crispy and adds a satisfying texture.
Don’t Forget To Season: A pinch of sea salt enhances the flavor of each ingredient and will transform avocado toast with egg and tomato from simple to sensational.
Toast In The Oven: If I’m making this avocado toast recipe for a larger crowd I like to toast bread in the oven. It’s super easy and lets me toast multiple slices at once without the risk of burning them.
Pre-Poach The Eggs: You can easily make poached eggs ahead of time, which is perfect for meal prep or hosting. After poaching, I transfer the eggs to a bowl of ice water to stop the cooking process, then store them in the same water in the fridge for up to 2 days. When ready, I simply reheat them in simmering water for 30 to 60 seconds.

📖 Variations

Avocado toast with tomato and egg is so forgiving and versatile! It tastes amazing with anything and is a great way to use what you have in your fridge. Here are a few of the ways I have modified this recipe when I’ve customized it for friends, family (or myself!)

Cheese: Cheese just makes everything better! Try topping your toast with some feta cheese, fresh mozzarella, cream cheese, goat cheese, creamed cottage cheese, or burrata.

Vegan Option: Omit the eggs, and instead first add a layer of my tofu cream cheese, then top with avocado slices, tomatoes, and salt, pepper and other seasonings of your choice.

Gluten Free: Use your favorite gluten-free bread instead of regular bread!

Herbs: I added some chopped chives, but any fresh herbs add delicious flavor. Some of my favorites are fresh basil leaves, dill, fresh cilantro, and parsley. You could even add some microgreens or pea shoots.

Eggs: I love my avocado toast with poached egg and tomato, but you can prepare the eggs any way you like. Fried eggs, sunny side-up eggs, scrambled eggs, and even sliced hard-boiled eggs are all yummy with the creamy avocado.

Sauces: If you want to add another layer of flavor, try a drizzle of hot sauce, balsamic glaze, walnut pesto, chimichurri, chipotle mayo, balsamic vinegar, homemade hummus, or extra-virgin olive oil. I have even added a drizzle of honey for a savory sweet toast.

Roast The Tomatoes: Roasting cherry tomatoes brings out their natural sweetness and adds a subtle smoky flavor that enhances the entire dish. I toss them with olive oil, salt, and pepper, then roast them at 400°F (200°C) for about 15 minutes, and then add them to my toast.

Salsa: Avocado and salsa are a match made in culinary heaven. Try adding some pico de gallo, tomato salsa, or my chipotle corn salsa.

Seasoning: Get creative with your seasoning! I love to add everything bagel seasoning for a savory touch. For a bit of heat, sprinkle on red pepper flakes. You can also try smoked paprika or a dash of chili powder.

Vegetables: My favorite is a little arugula on top! But any veggies add both flavor and texture. Some other great choices are pickled red onions, radishes, corn, pickled jalapenos, green onion, and cucumber.

Crunch: Nothing goes better with a creamy dish than a little crunch! Sunflower seeds, poppy seeds, sesame seeds, smoked almonds, pistachios, and tortilla chips are just a few of my top picks.

🍽 Serving Suggestions

Avocado tomato and egg on toast is a complete meal all on its own but it’s also great when paired with other dishes like potatoes and smoothies for breakfast, or soups and salads for lunch or dinner. These are a few of my favorites:

Breakfast Sides: For a well-rounded breakfast, pair it with my copycat McDonald’s hash browns, vegan roasted potatoes, or air fried sweet potato fries. You could also serve it with my breakfast fruit salad for a refreshing side.

Warm Drinks: Coffee always works well with any egg dish, but why not try something new like my oatmilk honey latte, Biscoff latte, or golden milk turmeric latte. But if you really want to impress your family, serve it with my vibrant beetroot latte.

Smoothies: Get your day started right by serving the toast with a nutrient-packed smoothie like my kale smoothie, blueberry pineapple smoothie, apple carrot smoothie, or broccoli smoothie.

With Soups: My avocado toast with egg and tomato makes a delicious companion to warm, comforting soups like my classic tomato soup, butternut squash bisque, and mushroom soup. It’s equally satisfying with heartier options like my vegan minestrone.

With Salads: For a more filling lunch or light dinner try serving the toast with a salad like my beetroot and feta salad, roasted cauliflower salad, roasted pumpkin salad, or copycat Chick-Fil-A kale salad. The freshness of the salad complements the richness of the egg and avocado.

🧊 Storage Directions

Sadly, already-made avocado egg tomato toast doesn’t store well and doesn’t freeze well either! The avocado oxidizes and the poached eggs get rubbery once they cool. So instead of assembling this toast and storing it, I suggest keeping all of the ingredients separate until you’re ready to assemble.

When it comes to how to store avocados:

First, I store unripe avocados on the counter, and I use them as soon as they ripen, or I’ll place them in the fridge to slow down the ripening process if I need to use them later. I like to buy a bunch when they’re on sale, and refrigerating them helps reduce waste.
For cut avocados, I keep the seed in, wrap them in plastic wrap, and store them in an airtight container in the fridge. Even if the flesh browns a little from oxidation, like apples and bananas, it’s still perfectly fine to eat.

The poached eggs can be made 1-2 days ahead of time and stored in water in an airtight container in the fridge as well. To reheat, place the eggs in a pan of simmering water for 30 seconds or until warmed through.

❓Recipe FAQs

WHY ISN’T MY SMASHED AVOCADO CREAMY?

If your avocado isn’t creamy, it’s likely due to its ripeness. An underripe avocado will be too firm, making it difficult to mash and resulting in a grainy or chunky texture. On the other hand, an overripe avocado will be too soft and can become watery or stringy.

HOW DO I PREVENT SOGGY TOAST?

To prevent soggy toast, I use sturdy bread and toast it well. I also avoid spreading the avocado too early, as it can make the bread soggy if it sits for too long. Additionally, if your tomatoes are very juicy, you may need to drain or blot them to remove excess moisture.

WHY AREN’T MY POACHED EGGS RUNNY?

If your poached eggs aren’t runny, they’ve likely been overcooked. To get that perfect runny yolk, I cook the eggs for about 3-4 minutes in simmering (not boiling) water. The key is to maintain a gentle simmer so the eggs cook evenly without firming up. I also remove them from the water as soon as the whites are set to keep the yolks soft.

How do I know when the water is at a gentle simmer?

Look for small bubbles forming on the bottom of the pot and gently rising to the surface. The water should not be boiling vigorously – a rolling boil is when you see big bubbles popping quickly, one after the other, on the surface of the water.

Two slices of avocado toast with egg and tomato served on a white plate.

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