Looking for a quick, nutritious, and delicious breakfast/lunch This Avocado Egg Mash on Toast is packed with protein, healthy fats, and loads of flavor! It’s creamy, slightly spicy, and has just the right amount of crunch from sesame seeds. Plus, it takes only minutes to make!
Ingredients for the Perfect Avocado Egg Mash on Toast
- 1 ripe avocado
- 2 hard-boiled eggs
- 1 tbsp fresh parsley, chopped
- 1 tbsp cilantro, chopped
- chili flakes, to taste
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tsp sesame seeds
- 2 slices of your favorite bread (toasted)
- 1/2 lemon
- Olive oil
Why This Healthy Avocado Toast Recipe is a Must-Try
Avocado
- Rich in Healthy Fats – Loaded with heart-healthy monounsaturated fats, which help reduce bad cholesterol.
- Packed with Fiber – Supports digestion and keeps you full longer.
- Great for Skin & Brain Health – Full of antioxidants like lutein and vitamin E.
- Balances Blood Sugar – The healthy fats and fiber help regulate glucose levels.
Eggs
- High in Protein – Great for muscle growth and keeping you full.
- Rich in Choline – Essential for brain function and memory.
- Good for Eye Health – Contains lutein and zeaxanthin, which help protect eyesight.
- Supports Heart Health – Studies show eggs can increase good cholesterol (HDL).
Parsley
- High in Vitamin C – Boosts immunity and supports skin health.
- Great for Digestion – Helps reduce bloating and supports gut health.
- Rich in Antioxidants – Protects cells from damage.
Cilantro (Coriander Leaves)
- Rich in Antioxidants – Helps fight inflammation and supports immune health.
- Aids Digestion – Can help reduce bloating and ease stomach discomfort.
- Supports Detoxification – May help remove heavy metals from the body.
- Regulates Blood Sugar – Some studies suggest it can help lower blood sugar levels.
- Good for Heart Health – May help reduce bad cholesterol (LDL) and support healthy circulation.
- Boosts Skin Health – Contains vitamin C and antibacterial properties that promote clear skin.
Sesame Seeds
- Good for Bone Health – Packed with calcium and magnesium.
- Rich in Antioxidants – Helps protect cells from damage.
- Supports Heart Health – Contains healthy fats that may lower cholesterol.
Tips for the Best Avocado Toast Recipe
Want to switch things up? Try adding a sprinkle of feta cheese for some saltiness, or a drizzle of honey for a sweet-spicy kick!
This Avocado Egg Mash on Toast is the perfect way to start your day—healthy, filling, and absolutely delicious. Try it out and let me know what you think!
Avocado Egg Mash on Toast
Course: Breakfast, Vegetarian1
servings10
minutesIngredients
1 ripe avocado
2 hard-boiled eggs
1 tbsp fresh parsley, chopped
1 tbsp fresh cilantro, chopped
1/2 tsp chili flakes (adjust to taste)
salt and pepper to taste
1/2 lemon (juice only)
Olive oil
1 tsp sesame seeds
2 slices of bread (sourdough, wholegrain, or your favorite)
Directions
- In a bowl, add the avocado and hard-boiled eggs. Mash everything together with a fork until you reach your desired texture (chunky or smooth).
- Mix in the parsley, cilantro, chili flakes, salt, black pepper, lemon juice and olive oil. Stir well to combine.
- Toast your bread until golden and crispy.
- Spread the avocado egg mash generously onto the toasted bread.
- Sprinkle sesame seeds on top for a bit of crunch.
- Eat immediately while the toast is warm.
