Eggs on Rye Toast with mashed Avocado

Breakfast is the most important meal of the day but if you don’t have the luxury to enjoy it daily then a nutritious brunch is definitely a must. Ninety percent of the time brunching includes eggs, since eggs contain all those proteins and vitamins that help you keep going for the remainder of the day. Personally I adore eggs, no matter the version and I have them daily in my dietary and that’s one good reason to invent new ways of preparing them so as I never get bored with them.

Today we are presenting a super healthy but not low-calorie brunch, since eggs, wholegrain bread and avocado offer a mixture of vitamins and nutrients needed for healthy eating. This brunch will become even more tasty with salt and plenty of black pepper and will keep you full and energetic all day long.

It is super easy to prepare this brunch and it won’t take more than 10 minutes from your daily routine and all you need is a well-riped avocado, 2 free range eggs and 2 pieces of fresh wholegrain bread.




Avocados are native to Central and South America and did not appear in the UK until the mid-1900s. They are now commercially produced in the US, Caribbean, Mexico, Brazil, Israel and Australia. Sadly the climate restricts avocados growing in the UK.

Nutritional highlights

Avocados are an excellent source of monounsaturated fat and vitamin E. However, avocados are high in calories due to the high fat content. Half an avocado counts as one portion of your 5-a day and those managing their weight might want to consider limiting the number of avocados they consume to two per week while increasing the portions of other lower calorie fruits and vegetables.

Avocados have more soluble fibre than other fruit and contain a number of useful minerals such as iron, copper and folate and are a good source of potassium.

100g of avocado contains about 15g of fat, of which 12g are monounsaturated fats (only 3g of saturated fat).

Health benefits

The guidance around the types of fat we should be consuming for a healthy diet is ever changing. Currently, it is recommended that we choose unsaturated fats such as monounsaturated fat (like that found in avocados) as they are supposedly better for heart health than saturated fat.

Research suggests that monounsaturated fat helps to protect against heart disease and lowers blood pressure. The oils provided by an avocado include oleic acid and linoleic acid and are therefore recommended as part of a balanced diet to prevent high cholesterol.

There is no doubt that the calorie content of avocados is greater than other fruits and vegetables. One small study has shown the fat content of avocados can lead to feelings of satiety which can help with appetite regulation.

However, as research has developed, the avocado has been commended as a good example of a nutrient dense food. Alongside the benefits outlined above, they are a rich source of antioxidant vitamin E, plus a group of carotenes which are thought to help keep the eyes healthy.








Level of difficulty: 0/5

  • Serves: 1
  • Calories: 748
  • Proteins: 15,3 g
  • Fat: 36,3 g
  •  2 thick slices of brown, wholegrain, rye bread
  • 1 avocado – ripe
  • 2 free-range eggs
  • 1 tablespoon of pure virgin olive oil
  • the juice of ½ lemon
  • Salt and pepper
  • Boil the eggs for 5 minutes, until hard boiled.
  • In the meantime, peel and cut your avocado and then chunky melt it in a small bowl.
  • Pour in the oil and lemon and stir slightly.
  • Remove your eggs and peel them. Cut them into three thick layers.
  • Spread your melted avocado on the bread, both slices and place your eggs on top.
  • Sprinkle with salt and pepper.