Breakfast€€
Hard-Boiled Egg on Whole-Grain Toast with Mashed Avocado
Prepare a hard-boiled egg on whole-grain toast with mashed avocado. A wholesome fit breakfast, rich in healthy fats and protein for long-lasting energy.
Prep time
5 min
Cook time
10 min
Total time
15 min
Servings
2
Recipe
Bread, mulitgrain, commercial
4 sliceEggs, Grade A, Large, egg whole
2 pieceAvocados, raw, all commercial varieties
1 mediumLemon juice, raw
1 tspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchPer servingTotal
Calories:365 kcal730 kcal
Protein:14 g28 g
Carbohydrates:37 g74 g
Fat:18 g36 g
Micronutrients
Sugar:4.6 g9.2 g
Saturated fat:3.7 g7.4 g
Cholesterol:186 mg372 mg
Sodium:382.4 mg764.8 mg
Potassium:575.4 mg1150.7 mg
Calcium:99.7 mg199.3 mg
Iron:2.8 mg5.6 mg
Magnesium:75 mg149.9 mg
Zinc:2.2 mg4.3 mg
Phosphorus:275.3 mg550.5 mg
Vitamin C:8.6 mg17.1 mg
Vitamin A:85.3 µg170.6 µg
Vitamin D:1 µg2 µg
Vitamin B12:0.5 µg0.9 µg
Instructions
1
Place the eggs in a saucepan with cold water, bring to a boil and cook for 8–10 minutes. Then cool them in cold water, peel, and cut into thin slices with a sharp knife.
2
Halve the avocado, remove the pit, scoop out the flesh with a spoon, and coarsely mash it in a bowl with a fork together with lemon juice, a pinch of salt, and ground black pepper.
3
Toast the slices of whole-grain bread in a toaster or in a dry pan until golden brown and crispy.
4
Generously spread the crispy toasts with the mashed avocado and arrange the slices of hard-boiled egg on top.
Nutritional benefits
Thanks to the combination of high-quality egg protein and healthy fats from avocado, this meal contributes to a lasting feeling of fullness and supports a stable energy level.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.