Eggs and Avocado on Whole Grain Toast
This quick and easy breakfast or lunch option combines high-protein eggs, heart-healthy avocado, and fiber-rich whole grain toast. It's a perfect diabetes-friendly meal that helps maintain stable blood sugar levels while providing essential nutrients like healthy fats, fiber, and protein.
Equipment
- Frying pan
- Toaster
- Fork (for mashing the avocado)
- Small bowl
Ingredients
- 2 large eggs
- 1/2 ripe avocado
- 1 slice whole grain bread
- 1 teaspoon olive oil or cooking spray (for frying eggs)
- Salt and pepper to taste
- Optional toppings: red pepper flakes, lemon juice, fresh herbs
Instructions
- Toast the Bread :Toast a slice of whole grain bread to your desired crispness while preparing the eggs and avocado.
- Cook the Eggs :Heat a frying pan over medium heat and lightly coat with olive oil or cooking spray. Crack the eggs into the pan and cook to your preference—whether scrambled, poached, or fried.
- Prepare the Avocado :In a small bowl, mash half an avocado with a fork. Season with salt, pepper, and a squeeze of lemon juice (if desired) for extra flavor.
- Assemble the Toast:Spread the mashed avocado evenly over the toasted whole grain bread. Top with the cooked eggs.
- Add Optional Toppings :Garnish with additional toppings like red pepper flakes, fresh herbs, or a dash of black pepper for extra flavor.
- Serve :Enjoy your eggs and avocado toast while it's warm!
Notes
- Feel free to add greens like arugula or spinach for an extra nutritional boost.
- For a spicier version, sprinkle some chili flakes or use hot sauce as a topping.
- This meal can be easily doubled or tripled for more servings.