Egg and Avocado Toasts

Egg and Avocado Toasts
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Photography by Cameron Sadeghpour; food styling by Annie Whyte; Styled by Haleigh Eason.

This avocado toast gets a boost of protein by adding a poached egg and a dollop of Greek yogurt. Serve these low-cost egg toasts with a green salad tossed in a light balsamic vinaigrette for a balanced breakfast or lunch filled with protein, veggies, and healthy fats.


  • Prep time
    15 min
  • Servings
    4 Servings
  • Serving size
    1 toast
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 toast
  • Amount per serving Calories 250

  • Total Fat 12g
    • Saturated Fat 2.8g
    • Trans Fat 0g
  • Cholesterol 185mg
  • Sodium 380mg
  • Total Carbohydrate 26g
    • Dietary Fiber 9g
    • Total Sugars 4g
  • Protein 12g
  • Potassium 330mg
  • Phosphorus 240mg

Choices/Exchanges: 1 1/2 Starch, 1 Medium-fat meat, 1 1/2 Fat



  • eggs
  • hearty whole grain bread
    4 slice
  • avocado (mashed)
  • salt
    1/2 tsp
  • black pepper
    1/4 tsp
  • Plain Nonfat Greek yogurt
    1/4 cup


  1. To poach each egg, fill a 1-cup microwaveable bowl or teacup with 1/2 cup water. Gently crack an egg into the water, making sure it’s completely submerged. Cover with a saucer and microwave on high for about 1 minute, or until the white is set and the yolk is starting to set but still soft (not runny).

  2. Toast the bread and spread each piece with 1/4 of the mashed avocado.

  3. Sprinkle avocado with the salt (optional) and pepper. Top each piece with a poached egg. Top the egg with 1 Tbsp. Greek yogurt.

  • Recommended

    While the meal sounds great, what is a good substitute for eggs if one is allergic to eggs (whites and yolks)? I like and can eat all ingredients but have strong egg allergy. Suggestions?