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Avocado Toast with Arugula, Poached Eggs, and Tomato Salsa

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Prep Time 10 minutes
Cook Time 3 minutes
Course Breakfast, Main Course
Calories 400 kcal

Ingredients
  

  • 2 slices of whole-grain or sourdough bread toasted
  • 1 ripe avocado
  • 1 cup fresh arugula
  • 2 eggs poached
  • 1 small tomato diced
  • 2 tbsp red onion finely chopped
  • 1 tbsp fresh cilantro or parsley chopped
  • 1 tsp olive oil
  • 1 tsp lemon juice
  • Salt and pepper to taste

Instructions
 

  • Prepare the Avocado Spread:
  • Mash the avocado in a bowl with a fork. Add a pinch of salt, pepper, and a squeeze of lemon juice. Mix well.
  • Make the Tomato Salsa:
  • In a small bowl, combine the diced tomato, chopped red onion, and cilantro. Add a pinch of salt and olive oil, and mix gently.
  • Poach the Eggs:
  • Bring a saucepan of water to a gentle simmer and add a splash of vinegar.
  • Crack each egg into a small bowl, then carefully slide it into the simmering water.
  • Poach the eggs for 3–4 minutes, then remove with a slotted spoon.
  • Assemble the Toast:
  • Spread the mashed avocado onto the toasted bread slices.
  • Add a handful of arugula on top of each slice.
  • Place a poached egg on each piece of toast.
  • Spoon the tomato salsa over the eggs.
  • Serve:
  • Season with additional salt, pepper, or chili flakes (optional). Serve immediately.

Notes

Benefits:

  • Rich in Healthy Fats: Avocado is a great source of monounsaturated fats that support heart health.
  • High in Protein: Poached eggs provide essential protein for muscle repair and satiety.
  • Loaded with Antioxidants: Arugula and tomatoes are packed with vitamins A and C and antioxidants.
  • Low-Calorie: This meal is nutrient-dense but relatively low in calories.
 

Calories:

Approximately 350–400 calories per serving (2 toasts).