If you love a good and nutritious breakfast meal but don’t love or have the time to spend making a big meal or mess that comes with it in the mornings; my clean ingredient 5 Minute Avocado Toast with egg is the perfect match! It’s nutritious, clean ingredient and seriously comes together in under 5 minutes. Plus it’s a blend of all the right nutrients that not only fill you up and keep you energized – it tastes amazing!
RECIPE INSPO
This recipe came from wanting to have a meatless complete mid morning dish that could be ready in under 5 minutes! I love to cook but there are just so many times when I am hungry and need something fast or I’ll start snacking on all the things instead of eating a balanced meal. This loaded toast recipe like my others, is a great go to meal to have in your recipe collection because it’s simple to make and you can keep all of the items on hand in your pantry and freezer. Then you can easily make this and fill up on good for you fuel instead of the easy grab snacks. You can even prep part of this meal ahead and set yourself up for having avocado toast for a few days or even the week!
NUTRITION
Anytime you can eat a balance of ingredients together like on this Avocado Toast with Egg, can help you reach both your nutrient goals and holistic health goals for the day versus eating singular food items or food without a lot of variety. This meal has a blend of healthy fats from the avocado and olive oil used to cook the egg and sauté the spinach. It has protein from the egg, feta cheese, spinach and the bread. IT also contains healthy carbs from the spinach, bread and cheese. It’s also nutrient dense without a ton of calories!
MAKE IT
INGREDIENTS
To make this 5 minute avocado toast with egg you’ll need just a few simple ingredients;
- 2 Eggs; I used brown eggs
- 1/2 Medium Avocado, pit and skin removed
- 2TBL + 1tsp Olive Oil
- 2C Organic spinach, chopped
- 2 Slices Sourdough bread
- Feta Cheese Crumbles
- Sea salt and Pepper
INSTRUCTIONS
You can make this recipe two ways; one is using fresh avocados and the other is using frozen avocados. There is just one extra step with the frozen version.
From Fresh
Start by adding 1tsp Olive Oil to a small frying pan. Cover the pan with oil, then crack two eggs into it. Cook the eggs on medium low until the whites are firm. I cook the eggs over easy so the yolks are just barely solid. Cook them how you prefer as all ways work great here. Next add salt and pepper to the eggs.
Meanwhile as the eggs cook, place the sourdough bread in the toaster. Then slice the avocado, remove the pit and scoop the inside into the bowl. Smash with a fork so it becomes a spread-like consistency.
in another small pan add the chopped spinach and 1-2TBL of olive oil. Cook until soft -about 2 minutes. To save on dishes cook the spinach in the same pan as the eggs once they are done.
ASSEMBLE
Once everything is cooked, build the toast. Start by spreading 1/2 of the smashed avocado evenly on top of two toasts. Then add a cooked egg to each, top with spinach and feta cheese. Sprinkle with a tiny bit of sea salt to top it off and enjoy!
PREP AHEAD
To prep this avocado toast with Egg ahead you can do it in a couple of ways. First, you’ll want to freeze the second half of the avocado so that it doesn’t go to waste but also to stock you freezer for next time.
The Avocado-
To prep avocados ahead I like to freeze them in ice-cube trays. Yes the old fashioned ice-cube trays you might not even have BUT if you can pick some up at a garage sale this summer they will come in super handy for preps like this and multiple uses. if you want to invest in a non-toxic new set there are plenty of great options online.
Buy a bulk bag on avocados from your local Grocery club or when you see them on sale next. Then at once, slice, remove the pit and skins and place all the “meat” into a bowl. Smash with a fork until a smooth-ish consistency. You can also blend them together in blender or food processor I just prefer to smash them to save from cleaning the machines and it’s just as fast. Squeeze juice from one half fresh lemon into the avocado mash. Then portion it out into ice-cube trays. Freeze these immediately until solid. It takes just a few hours. You can cover them if you’re going to come back to them another day so it doesn’t get freezer burn. Once frozen solid, add all the cubes to a pre-labeled container or bag. Then store in the fridge until ready to use!
The Egg and Spinach
TO prep this meal ahead you can cook several eggs at once, cool and keep in the fridge until the morning of then reheat and assemble as directed above. This way helps to save on dishes and / or it makes a grab n go portable option when you need something quick to take but have time to assemble later.
For the spinach, cook several cups at once as directed above. For each meal you are prepping ahead just account about two cups for that meal. You can easily cook a large batch of this ahead and then freeze as well to use at a later date.
HOW TO USE FROZEN AVOCADOS
For this recipe you can use the frozen avocado cubes to make this toast anytime even when you don’t have fresh avocados available! As this is the main benefit to freezing items ahead.
Take two avocado cubes out from your bag and place them in a microwave safe dish. Reheat about 1 minute pausing at 20 second intervals to check on it, stir as needed and to make sure not to over cook. It doesn’t take long. Then stir well and assemble as directed above.
