Avocado Toast with Poached Eggs

If you’re looking for a breakfast that’s as nutritious as it is delicious, this avocado toast with poached eggs high protein recipe delivers everything you need to fuel your morning — creamy, rich avocado paired with perfectly runny eggs on hearty whole grain bread. With around 22 grams of protein per serving, it’s a meal that keeps you full, supports muscle recovery, and takes less than 20 minutes to make.

Why You’ll Love This Recipe

Ready in under 20 minutes from start to finish, making it a realistic option even on busy weekday mornings.
Packs approximately 22 grams of protein per serving thanks to two poached eggs and optional Greek yogurt in the avocado mash, making it a genuinely high-protein breakfast by any standard.
The combination of creamy avocado, a silky yolk, and crunchy toasted bread hits every texture and flavor note — rich, savory, and deeply satisfying.
The avocado mash can be made a day ahead and stored with plastic wrap pressed directly against the surface, so assembly takes less than 5 minutes in the morning.

Ingredients

4 large eggs — the fresher, the better for clean poaching
2 ripe avocados — Hass variety preferred for creaminess
4 slices whole grain or sourdough bread — thick-cut for structure
2 tablespoons plain Greek yogurt — optional but boosts protein and makes the mash extra creamy
1 tablespoon fresh lemon juice — prevents browning and brightens flavor
1 small clove garlic, minced — adds depth to the mash
1 tablespoon white vinegar — for the poaching water; helps whites hold together
½ teaspoon red pepper flakes — for a gentle heat finish
Flaky sea salt and freshly cracked black pepper — to taste
2 tablespoons everything bagel seasoning — optional but highly recommended for flavor and crunch

Serves 4 | Prep: 8 min | Cook: 10 min

How to Make Avocado Toast with Poached Eggs

Make the avocado mash: Halve and pit both avocados, then scoop the flesh into a medium bowl. Add the Greek yogurt (if using), lemon juice, minced garlic, a generous pinch of flaky salt, and black pepper. Mash with a fork to your preferred consistency — some people like it chunky, others prefer it smooth. Taste and adjust seasoning. Cover tightly with plastic wrap pressed against the surface to prevent browning while you work on the eggs.
Toast the bread: Toast your bread slices to a deep golden brown so they’re sturdy enough to hold the toppings without going soggy. A hot cast-iron pan works beautifully if you don’t have a toaster — it creates a better crust.
Set up your poaching water: Fill a medium saucepan with about 3 inches of water and bring it to a gentle simmer over medium heat. You want small bubbles rising from the bottom, not a rolling boil. Add the white vinegar and stir to combine.
Crack each egg: Crack each egg individually into a small ramekin or cup — never directly into the water. This gives you control and prevents broken yolks from ruining the whole batch.
Poach the eggs: Use a spoon to create a gentle swirl in the center of the water. Slide one egg from the ramekin into the center of the swirl; the motion helps wrap the white around the yolk. Cook for 3 to 3
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