Upgrade your favorite avocado toast by simply adding microwaved poached eggs and sprinkling the toast with homemade “Everything” bagel seasoning. You should double or triple the spice recipe – it tastes great sprinkled on everything!
This quick breakfast is a nutritional powerhouse, providing you with whole grains, monounsaturated fat, and protein. Additionally, avocado is a fiber-rich food that helps keep you full throughout the morning.
Active time: 10 minutes Total time: 15 minutes
Microwave poached eggs on avocado toast
Ingredients
- 1 tbsp dried onion flakes
- 1 teaspoon dried minced garlic or 1/2 teaspoon granulated garlic
- 1 tsp sesame seeds
- 1 teaspoon poppy or chia seeds
- 1 tsp caraway
- 1/4 tsp sea salt flakes
- 1 avocado
- 1/4 lemon, juiced
- 2 pieces of sprouted whole grain bread, toasted
- 2 large eggs
Directions
In a small bowl, combine the dried onion flakes, garlic, sesame seeds, poppy or chia seeds, cumin and sea salt. set aside. In another small bowl, mash the avocado. Squeeze the lemon juice over the avocado and mix everything together. Then spread it evenly over the toasted bread. Set aside.
Pour 1/2 cup water into a microwave-safe coffee cup. Crack 1 egg into the mug, cover with a small plate, and microwave for 30 seconds. Gently lift the plate to release steam and check the egg. If the whites are not completely hardened, cover again and microwave every 10 seconds until the whites are opaque. The cooking time varies depending on the power of your microwave and can take up to 60 seconds.
Lift the egg out of the water with a slotted spoon and place it on a slice of avocado toast. Repeat the process with the remaining egg and place it on the second slice of toast. Sprinkle the seed mixture over the toasts and serve immediately.
Servings: 2 | Serving size: 1 toast
Nutritional value (per serving): Calories: 323; Total fat: 19g; Saturated fat: 3g; Monounsaturated fat: 10 g; Polyunsaturated fat: 4 g; Cholesterol: 206 mg; Sodium: 522 mg; Carbohydrates: 29g; Fiber: 9g; Sugar: 4g; Protein: 13g
Nutritional bonus: Vitamin D: 13%; Calcium: 11%; Iron: 15%; Potassium: 601 mg; Vitamin C: 20%
Originally published September 17, 2020; Updated March 2026
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