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English Muffin Egg and Avocado Toast

This quick, nourishing and protein-packed breakfast starts with creamy mashed avocado on a toasted English muffin and topped with an egg to fill you up for a busy day ahead! Easy and versatile, this recipe is designed to feed one but can be doubled or tripled to feed more. It’s wholesome, hearty and ready in minutes!
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Course: Breakfast
Prep Time: 5 minutes
Cook Time: 5 minutes
Servings: 1
Calories: 360kcal

Ingredients

  • 1 whole grain English muffin (sliced in half)
  • 1 tsp. olive oil
  • ½ avocado
  • 1-2 eggs
  • 1-2 Tbsp. shredded low fat cheese
  • Salt/pepper to taste
  • sliced green onion (optional)

Instructions

  • Heat a small pan with a lid over medium-low heat. Add olive oil.
  • While pan is heating, toast whole grain English muffin halves in a toaster.
  • Remove toasted muffin and spread avocado on the top of each half, using a fork to “mash” the avocado to your desired level of smoothness.
  • Prepare your eggs as desired. We recommend scrambled or over easy.
  • Top your avocado toast with prepared egg and add shredded cheese while hot. Top with salt/pepper to taste and optional green onions. Enjoy!

Notes

  • Look for a whole grain English muffin that has zero added sugars and at least 3 grams of fiber per serving.
  • Can sub whole grain bread slices or bagel for a fun twist!

Nutrition

Calories: 360kcalCarbohydrates: 32gProtein: 14gFat: 22gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 14gCholesterol: 3mgSodium: 355mgPotassium: 666mgFiber: 11gSugar: 6gVitamin A: 180IUVitamin C: 10mgCalcium: 227mgIron: 2mg
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Nutrition Facts
English Muffin Egg and Avocado Toast
Amount per Serving
Calories
360
% Daily Value*
Fat
 
22
g
34
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
14
g
Cholesterol
 
3
mg
1
%
Sodium
 
355
mg
15
%
Potassium
 
666
mg
19
%
Carbohydrates
 
32
g
11
%
Fiber
 
11
g
46
%
Sugar
 
6
g
7
%
Protein
 
14
g
28
%
Vitamin A
 
180
IU
4
%
Vitamin C
 
10
mg
12
%
Calcium
 
227
mg
23
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.