Can one slice of toast really pack protein, fiber, healthy fats—and gourmet flavor? According to a 2022 Whole Foods Market report, avocado toast remains one of the top three most-requested brunch items nationwide. This Avocado Toast with Egg, Tomato & Feta is more than just Instagram-worthy. It’s a flavorful, nutrient-dense dish that fuels your morning and satisfies your senses.
From creamy avocado and jammy egg to tangy feta and juicy tomatoes, this toast is a perfect balance of taste and texture. Whether you’re eating it post-workout or pairing it with a mimosa for brunch, it never disappoints.
Ingredients
- 1 slice of whole grain or sourdough bread, toasted
- 1/2 ripe avocado
- 1 hard- or medium-boiled egg, sliced
- 2–3 cherry tomatoes, halved or sliced
- 1 tbsp crumbled feta cheese
- 1 tsp extra virgin olive oil
- Sea salt & freshly cracked black pepper (to taste)
- Chopped fresh parsley (optional garnish)
- Optional: lemon juice, chili flakes
Step-by-Step
Step 1: Toast the Bread
Choose a hearty, crusty slice of whole grain or sourdough. Toast until golden and crisp.
Step 2: Prepare the Avocado
Mash half an avocado in a bowl with a fork. Add a pinch of salt and a few drops of lemon juice for brightness.
Step 3: Boil & Slice the Egg
Boil your egg to desired doneness (8–9 minutes for medium-boiled). Peel and slice evenly.
Step 4: Assemble the Toast
Spread mashed avocado over the toasted bread. Layer with egg slices. Top with tomato slices and crumbled feta.
Step 5: Add Final Touches
Drizzle olive oil over the top, sprinkle with black pepper and sea salt, and garnish with parsley or chili flakes.
Variations
- Vegan Option: Omit egg and feta. Use tofu crumbles and extra avocado.
- Spicy Kick: Add sliced jalapeños or a sprinkle of chili oil.
- Herbed Feta: Mix feta with chopped dill or mint for an herby boost.
- Protein Boost: Add smoked salmon or turkey slices.
Cooking Note
- Egg Timing: 7–8 minutes = jammy center; 10 minutes = fully cooked.
- Avocado Ripe Test: Slightly soft when pressed but not mushy.
- Tomatoes: Use cherry or grape tomatoes for best sweetness and bite.
Serving Suggestions
Make it a complete meal by serving your avocado toast with:
- Fresh orange juice or green smoothie
- A side of arugula salad or microgreens
- Greek yogurt with honey and nuts
- A sunny-side-up egg on top for extra richness
Hosting tip: Serve on a wooden board for a café-style brunch presentation.
Storing Tips for the Recipe
- Avocado Mix: Prep mashed avocado with lemon and store airtight for 1 day.
- Eggs: Boil eggs in advance and keep refrigerated for up to 3 days.
- Toast: Always toast fresh before assembling to avoid sogginess.
- Feta: Store crumbled feta in a sealed container in brine or olive oil for longer shelf life.
Timing
Prep Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Yield: Serves 1
Nutritional Information (Per Serving)
Calories: 310 kcal
Protein: 11 g
Sodium: 340 mg
Healthier Alternatives for the Recipe
- Lower Carb: Use low-carb almond flour toast or cloud bread.
- Dairy-Free: Skip the feta or sub in vegan feta crumbles.
- Extra Veggies: Add baby spinach, grated carrot, or radish slices.
- Heart Health: Use olive oil spray instead of drizzle and opt for whole grain bread.
Common Mistakes to Avoid
- Unripe Avocado: Too firm = poor flavor and spreadability.
- Overcooked Eggs: Rubber-textured whites or green yolks ruin the experience.
- Soggy Toast: Always assemble just before eating to preserve crispness.
- Underseasoning: Don’t skip salt—it makes every element pop.
Conclusion
Avocado Toast with Egg, Tomato & Feta isn’t just trendy—it’s timeless. It offers wholesome nutrients, endless versatility, and café-level flavor right from your kitchen. Whether you’re brunching with friends or treating yourself on a Monday morning, this toast delivers.
Ready to give your mornings a flavorful upgrade? Snap a pic, share your version, and browse our other vibrant breakfast recipes!
Frequently Asked Questions (FAQs)
Can I make it ahead of time?
You can prep components in advance, but assemble right before eating for best texture.
Is this meal suitable for weight loss diets?
Absolutely—just moderate portion size and choose low-cal bread. Avocados are high in fiber and healthy fats.
How do I keep avocado from browning?
Add lemon juice and store in a sealed container or wrap tightly with plastic.