Poached Eggs with Avocado Smash on Toast

5_avo and eggs instagram

This makes for a super filling breakfast or lunch. I love this meal combo as it’s super tasty and satisfying. The combination of protein, healthy fats and wholegrain carbs make for a nutritionally balanced meal that’s bursting with nutrients which fuel our body and mind.  The ultimate ‘good mood food’!

Ingredients (serves 1)

  • 1-2 eggs
  • 1 slice of bread, toasted (rye, wholegrain or sourdough work well)

Avocado Smash

  • ½ a ripe avocado (or use all & refrigerate the other half of the smash for following day or freeze)
  • A good squeeze of lime juice
  • A good pinch of sea salt
  • A sprinkle of chilli flakes/paprika/mild chilli powder

Optional extras

  • 1 tbsp. Feta Cheese, crumbled
  • 4 cherry tomatoes, halved
  • A handful of mixed salad leaves


  • Peel & mash the avocado with a fork, season with salt & chilli flakes, add a good squeeze of lime juice.
  • Poach egg/s in boiling water to your liking (I add vinegar to the boiling water)
  • Spread the avocado smash on a slice of toast & top with the poached egg/s.
  • Add crumbled feta and cherry tomatoes and serve with a mixed leaf salad, if desired

elsa jones logoElsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: