It's a simple healthy protein-packed breakfast, snack or light meal! Simple to make, tasty and satisfying. If you haven't had an egg and avocado toast breakfast yet, now is the time!
"Monounsaturated and polyunsaturated fats, such as Omega 3 and Omega 6, of which this combination is particularly rich in, counteract the depositing of triglycerides and LDL bad cholesterol," explains nutritionist Valentina Schirò. "The combination of eggs and avocado also helps regulate blood pressure.
Avocado Egg Toast. A balanced breakfast is a necessity to your healthy weight loss plan. This simple Avocado Egg Toast is nutritious and easy to prepare. If you're looking to use up some ripe avocados, we've got just the dish for you! Fuel your day with a wholesome meal that is easy to make.
A Nutritionally Balanced Pair
Eggs provide a source of protein and fat, while toast is a source of complex carbohydrates. Together, this triple whammy offers good nutrient diversity, which is fundamental for a healthy breakfast that keeps you full for longer.
Generally, one to two eggs per person is a good guideline. Eating more than two eggs a day should be monitored as it could increase your risk of high cholesterol levels. Eggs are also easy to prepare and customize, so you can create a meal that suits your taste buds.
This breakfast meal can help you keep full for longer and is utterly nutritious. It can fill you up and you may not feel the need to snack for a long time. This meal will provide you with around 420 calories, 3 g carbs, 17 gm proteins and 37 gm fats.
You May Maintain a Healthy Weight
Daily avocado consumption may actually prevent weight gain, per a 2019 study in Nutrients. In addition, a 2021 Journal of Nutrition study found that enjoying an avocado a day may help to reduce visceral fat among females.
It's best to be cautious and try to avoid eating too much avocado or oils, though. Even so-called good fats can be bad for your health. Some studies have shown too much fat can cause fatty liver disease, which increases your risk for type 2 diabetes and hypertension.
Avocados are also packed with monounsaturated fats which increase fat burning and help scorch calories after eating. A diet rich in unsaturated fats (the "mono" ones) also helps prevent body fat from accumulating around the belly.
While the fats in avocado are healthy (yay!), they still need to be consumed in moderation (boo). "A serving of avocado is one-third of a medium avocado," says Arrindell. "So to get those healthy fats without overdoing it, I recommend limiting the amount of avocado you put on your toast to two servings or less."
How Many Calories in Two Eggs? An average serving size of two eggs contains only 148 calories or 620 kilojoules – roughly the same as two apples.
Just as you might have guessed, avocado on your toast is the smarter option when it comes to losing weight. Not only does it have fewer calories, but it also offers more fiber, which helps you feel fuller longer.
And when paired together, eggs and avocado create a notable anti-aging meal: nutritionist Valentina Schirò, via La Cucina Italiana, explains that vitamins C and A and the antioxidant glutathione all offer natural defenses against cellular degeneration.
hard boiled eggs – these are a rich source of protein that will keep you full and satisfied. Follow my full guide on how to make perfect hard boil eggs. avocado – adds creaminess and a dose of healthy fats to this dish. It's also packed with fiber, potassium and monounsaturated fats that are heart-healthy.
If you're really watching your weight, Cucuzza says, it's probably wise to stick to about one-half to one whole avocado per day, assuming you are also eating other sources of healthy fats. Avocados are also a higher FODMAP food, meaning they contain carbohydrates that may not be digested or absorbed well.
For the most nutritious breakfast, try to choose whole, unprocessed foods from each of the five food groups: fruits, vegetables, grains, protein foods, and dairy. Try to include proteins from foods like yogurts (look for varieties with less sugar added), eggs, nuts and seeds or legumes.
Also, brioche — along with other enriched bread — won't be as sturdy, tending to get disappointingly soggy when topped with your avocado. The best bread options, according to Avocado Toast Recipes, are sturdier, denser bread like whole grain, multigrain, and sourdough.
The verdict
You might've guessed it, but both oats and avocado on toast are super healthy choices for breakfast for different reasons – so it's pretty hard to say that one is better than the other. So, instead I'd say that if you're not already on the oats or avocado toast bandwagons, you should jump on, stat!
For example, eggs typically are eaten with other foods high in salt, saturated fat and cholesterol, such as bacon, cheese and butter. These foods are known to increase heart disease risk and should be eaten sparingly. Most healthy people can eat up to seven eggs a week without affecting their heart health.