Avocado Toast with Scrambled Eggs and Veggies

Description

This wholesome breakfast (or brunch) combines creamy avocado, fluffy scrambled eggs, and fresh sautéed vegetables over a crispy slice of whole-grain bread. It’s rich in healthy fats, protein, and fiber, offering a satisfying and nutrient-packed start to your day. Quick to prepare yet gourmet in taste, it’s perfect for busy mornings or a relaxed weekend treat.

Ingredients for Avocado Toast with Scrambled Eggs and Veggies

• 2 slices whole-grain or sourdough bread

• 1 ripe avocado

• 4 large eggs

• 1 tbsp milk (optional, for creamier eggs)

• 1 cup mixed veggies (e.g., cherry tomatoes, spinach, bell peppers, mushrooms)

• 1 tbsp olive oil or butter (divided)

• ½ tsp salt (or to taste)

• ¼ tsp black pepper

• Optional toppings: fresh herbs (parsley, chives, cilantro), chili flakes, feta cheese

Instructions

1. Prepare the bread

   • Toast the slices until golden and crispy.

2. Mash the avocado

   • Scoop the avocado into a bowl, mash with a fork, season with a pinch of salt and pepper, and set aside.

3. Sauté the veggies

   • Heat ½ tbsp olive oil in a skillet over medium heat. Add chopped veggies and sauté for 2–3 minutes until tender. Remove from the pan and set aside.

4. Scramble the eggs

   • In a bowl, whisk eggs with milk, salt, and pepper. Heat the remaining ½ tbsp oil/butter in the skillet, pour in eggs, and gently stir until softly set.

5. Assemble

   • Spread mashed avocado over the toasted bread. Top with scrambled eggs, then the sautéed veggies. Garnish with herbs, chili flakes, or feta if desired.

Notes

• You can swap whole-grain bread for gluten-free bread if needed.

• Use seasonal veggies for the freshest flavor.

• For a vegan version, replace eggs with scrambled tofu.

Tips

• Add lemon juice to avocado to prevent browning.

• For extra crunch, sprinkle seeds (pumpkin, sesame, or sunflower) on top.

• Cook eggs on low heat for creamier texture.

Servings

• Serves: 2 people

• Serving Size: 1 slice toast with toppings

Nutritional Info (Per Serving, approximate)

• Calories: 320 kcal

• Protein: 14g

• Carbohydrates: 28g

• Fat: 18g

• Fiber: 7g

• Sugars: 3g

• Sodium: 420mg

Health Benefits

• Avocado: Rich in heart-healthy monounsaturated fats and potassium.

• Eggs: Excellent source of complete protein and choline for brain health.

• Veggies: High in vitamins, minerals, and antioxidants.

• Whole-grain bread: Provides fiber for digestive health and steady energy.

Q & A

Q1: Can I make this ahead of time?
A: You can prep the veggies and mashed avocado in advance (with lemon juice), but assemble just before eating to keep toast fresh.

Q2: What’s the best bread to use?
A: Whole-grain or sourdough works best for flavor and nutrition, but any sturdy bread will do.

Q3: Can I add meat?
A: Yes, crispy turkey bacon or smoked salmon pairs well.

Q4: Is this good for weight loss?
A: Yes, it’s nutrient-dense, high in protein and fiber, and keeps you full longer, which may help manage appetite.