Microwave-Poached Eggs on Avocado Toast

Elevate your favorite avocado toast by adding easy peasy poached eggs cooked in the microwave and sprinkling the toast with homemade “everything” bagel seasoning. You’ll want to double or triple the seasoning recipe — it’s great sprinkled on, well, everything!

This quick breakfast is a nutritional powerhouse, providing you with whole grains, monounsaturated fat and protein. Plus, avocado is a high-fiber food, helping to keep you full all morning long.

Active time: 10 minutes Total time: 15 minutes

Microwave-Poached Eggs on Avocado Toast

Ingredients

• 1 tbsp dehydrated onion flakes
• 1 tsp dried minced garlic, or 1/2 teaspoon granulated garlic
• 1 tsp sesame seeds
• 1 tsp poppy or chia seeds
• 1 tsp caraway seeds
• 1/4 tsp sea salt flakes
• 1 avocado
• 1/4 lemon, juiced
• 2 pieces sprouted whole-grain bread, toasted
• 2 large eggs

Directions

In a small bowl, combine the dehydrated onion flakes, garlic, sesame seeds, poppy or chia seeds, caraway seeds, and sea salt; set aside. In another small bowl, mash the avocado. Squeeze the lemon juice over the avocado and mix to combine, then spread evenly over the toasted bread. Set aside.

Pour 1/2 cup water into a microwave-safe coffee mug. Crack 1 egg into the mug, cover with a small plate, and microwave on high for 30 seconds. Carefully lift the plate to release steam and check the egg. If the white is not fully set, cover again and microwave in 10-second intervals until the white is opaque. Cooking time will vary depending on the power of your microwave and may take up to 60 seconds.

Use a slotted spoon to lift the egg from the water and transfer it to one slice of avocado toast. Repeat with the remaining egg and place it on the second slice of toast. Sprinkle the seed mixture over the toasts and serve immediately.

Serves: 2 | Serving Size: 1 toast 

Nutrition (per serving): Calories: 323; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 4g; Cholesterol: 206mg; Sodium: 522mg; Carbohydrate: 29g; Dietary Fiber: 9g; Sugar: 4g; Protein: 13g

Nutrition Bonus: Vitamin D: 13%; Calcium: 11%; Iron: 15%; Potassium: 601mg; Vitamin C: 20%

Originally published September 17, 2020; Updated March 2026

The post Microwave-Poached Eggs on Avocado Toast appeared first on MyFitnessPal Blog.

Source link