My favorite 5 minute meal: Egg and avocado toast

April 19 | Guest post by Alissa

My favorite 5 minute meal: Egg and avocado toast

Breakfast, lunch, or dinner — ever since I discovered I can make egg and avocado on toast in less than five minutes, it's become my go-to meal when I'm short on time. In addition to being fast, it's filling, full of protein, and only about 300 calories!

It took me longer to write this for you than it does to cook this meal…

Ingredients:

  • cooking spray
  • 1 egg
  • 1 avocado
  • sliced bread
  • hot sauce (optional)

Instructions:

  1. Put a small, non-stick pan on stove burner.
  2. Turn burner to high.
  3. Spritz pan with some cooking spray.
  4. Grab an egg out of the fridge. (Grab your avocado and hot sauce while you're in there…)
  5. Crack the egg into the pan – which is still heating up but that's fine.
  6. Put one slice of bread in the toaster.
  7. Set the toaster and start it. (I use my toaster as my egg timer here; I've found that toaster setting "3" makes perfectly golden brown toast AND takes two minutes which is just about perfect for my egg.)
  8. Cut out a quarter of an avocado. Put the rest in a baggie and put it back in the fridge.
  9. Smush the avocado against the skin with a fork.
  10. When toast pops up, turn off the burner, flip the egg, and set it aside. The remaining heat in the pan will cook the egg a smidge more.
  11. Move toast to plate, and smear the avocado on it with the fork.
  12. Sprinkle hot sauce on the avocado.
  13. Put the egg on top of avocado toast.
  14. Devour!

Bonus:

Take 10 seconds to rinse the avocado-cutting knife and smushing fork and put them away, and put the hot sauce back in the fridge. (Yay, cleaning up as you go!)


More avocado-y goodness:

What's your favorite avocado toast meal?

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  1. I know there's no shortage of posts on the internet singing the praises of avocado toast, but it's not hyperbole to say this "meal" has CHANGED MY LIFE!

    Discovering that I can cook, eat, and clean up (the worst part of cooking…) a healthy and inexpensive meal in five minutes was enough to convince me to make this a frequent part of my routine instead of grabbing fast food or substituting snacking as a meal replacement.

    6 agree
  2. yumyumyum! This is one of my favorite things to eat too. I personally like to put just a little bit of mayo on my toast (I am Canadian and fill the stereotype of loving mayo).

    I've also made this "on the go" by fully cooking the egg and wrapping in a tortilla. I love a runny yolk, but I've found it's a bit too messy in the tortilla.

    1 agrees
    • I do this exact thing too. Mayo, avocado, egg, hot sauce and gluten free bread for me. Maybe a crack of pink Himalayan sea salt!

      1 agrees
    • I have discovered chipotle mayo. I never liked mayonnaise until I found spicy mayo. Now I eat it on everything (although the same thing could probably be accomplished by just putting hot sauce and mayo on a sandwich together).

      2 agree
      • I like to make spicy mayo by mixing equal parts sriracha and mayo together.

        1 agrees
  3. Yes, this is literally my go-to breakfast with sriracha instead of hot sauce!
    Another easy meal I do in that tiny frying pan in 5 minutes is a vegetarian quesadilla. Use 6in. flour tortillas, refried beans from a can, fresh spinach and cheese. Smother one tortilla with refried beans, warm in the pan for a minute, top with spinach leaves and cheese, then the second tortilla. Flip and cook a few more minutes. Slide into a plate and cut into triangles. Even better with hot sauce or salsa.

    5 agree
  4. Avo toast is the best. It's also not-awful on a toasted blueberry bagel!
    And for those that like to photo their food, I cannot speak highly enough of the avo rose. There are many tutorials on Youtube (you could put the egg under it).

    1 agrees
      • Yes! It adds a little sweetness. It was actually the first way I ever ate avocado, when I was in my 20's and weird about food. I used to eat it in class every day.
        But I also 2nd salt and pepper. Olive oil is good in the mix too.

  5. Yum! I like to add a little salt, lemon juice, and red pepper flake to my avocado toast.

    4 agree
  6. I eat this every day! Although I don't like hot sauce, and I put chia seeds between the avocado and egg for some nice omega fatty acid action.

    1 agrees
    • Brilliant! I have chia in my kitchen right now. Gonna add to the next iteration.

      1 agrees
  7. Yummy! My coworkers have been raving about avocado toast, so I'm excited to try this.

    I would add to step 8 to put some lime juice on your avocado before putting it back in the fridge to slow down the browning.

    2 agree
  8. I have been making this for years, except I usually make it on an English muffin. This would be my desert island food. I've also found a number of other ingredients to add: feta cheese, spinach, tomatoes, grilled onions, capers, black olives, etc. etc. etc…

    So delicious.

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